Steamed Cauliflower Curry Recipe (Healthy Stir Fry)
Embark on a culinary adventure with this delightful Steamed Cauliflower Curry, a dish that epitomizes the vibrant and health-conscious spirit of Indian cuisine. Packed with flavors and easy to prepare, this recipe transforms humble cauliflower into a dish that will grace your lunch table or serve as a quick weeknight dinner.
Ingredients
| Ingredient | Quantity |
|---|---|
| Cauliflower (gobi) | 1, cut into florets |
| Cumin seeds (Jeera) | 1 teaspoon |
| Curry leaves | 1 sprig |
| Salt | To taste |
| Black pepper powder | To taste |
| Sunflower oil | For cooking |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | Approximately 60 |
| Protein | 2 g |
| Total Fat | 4 g |
| Saturated Fat | 0.5 g |
| Carbohydrates | 10 g |
| Dietary Fiber | 4 g |
| Sugars | 2 g |
| Sodium | Varies based on salt |
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
Instructions
To begin crafting your Steamed Cauliflower Curry, the first step involves steaming the cauliflower to achieve that tender yet firm texture that is essential for this dish. For this, you can utilize either a steamer or a pressure cooker, depending on your kitchen equipment and time constraints.
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Steaming the Cauliflower:
- If using a pressure cooker, place the cauliflower florets into the pot. Sprinkle a pinch of salt over the florets and add about a tablespoon of water.
- Secure the lid on the pressure cooker and place the weight on top. Cook for a single whistle; this should take just a minute.
- As soon as you hear that whistle, turn off the heat and quickly release the pressure by placing the cooker under running cold water. This immediate cooling technique halts the cooking process and ensures that the cauliflower retains its firmness and vibrant color.
- Once the pressure has fully released, carefully open the lid to reveal your beautifully steamed cauliflower.
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Flavoring the Curry:
- Now that your cauliflower is perfectly steamed, it’s time to infuse it with flavor. Heat a teaspoon of sunflower oil in a wok or a kadai over medium heat.
- Add the cumin seeds and curry leaves to the hot oil, allowing them to crackle and release their aromatic essence into the oil.
- Sprinkle in the black pepper powder, stirring gently to combine, and then introduce the steamed cauliflower. Toss everything together, ensuring that the cauliflower is well-coated with the spices and oil.
- Continue to stir-fry for about a minute, allowing the flavors to meld beautifully before turning off the heat.
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Serving Suggestions:
- Transfer your Steamed Cauliflower Curry to a serving bowl, and it’s ready to be enjoyed. This dish pairs wonderfully with Boondi Raita, a cooling yogurt-based side, and Phulka, a soft Indian flatbread, making for a wholesome lunch or dinner.
- Whether you’re savoring it at the dining table or packing it into lunch boxes for a busy day, this curry is a fantastic addition to your meal rotation.
Conclusion
In just thirty minutes, you’ve transformed a simple cauliflower into a flavorful and healthy dish that celebrates the richness of Indian cooking while keeping your meal light and nutritious. Enjoy this Steamed Cauliflower Curry as part of a balanced diet, and let it inspire you to explore more vibrant vegetarian recipes. Happy cooking!
