Quick Cauliflower Curry - Cook For Your Life- breast health- anti-cancer recipes
Quick Cauliflower Curry
Servings: 4
Prep time: 15
Total time: 30 minutes
Cuisine: Indian, South Asian

If you think curries are slow cooking, think again. This Quick Cauliflower Curry is one curry in a hurry. Once you’ve done the chopping, this light, bright tasting curry can be on the table in 30 minutes — great when you’re tired and want something nourishing and delicious fast. This dish is basically a stir-fry that uses South Asian cooking techniques. It’s worth noting that for this kind of cooking, Indian cooks use a ‘kadhai’, a pan that is very similar to a wok, so this idea is not as much of a crossover as it would first appear. And although it is great with chicken or fish as a side, you can also serve it with brown basmati rice and Ann’s Simple Dal for a tasty, protein packed vegetarian meal.

Preparation

  1. Parboil the cauliflower pieces for two to three minutes. Drain and set aside.
  2. Meanwhile heat the coconut oil over a medium high flame in a wok or a wide sauté pan. Add the garlic and sauté until it starts to color. Add the cauliflower florets and the jalapenos. Sprinkle with salt. Cook stirring for 1 minute.
  3. Add the turmeric, cumin and cayenne. Cook stirring to coat the veggies in the spices, about 1 minute. Add the cilantro, ginger, tomatoes, and the lime juice. Stir to mix and bring to a simmer. Cover. Lower the heat to medium low.
  4. Simmer stirring gently once or twice for about 10 minutes or until the cauliflower is just soft. Taste for salt. Serve with lime wedges as a side, or a main with brown basmati rice.

Ingredients:

  • 4 cloves garlic, chopped
  • 2 tablespoons coconut oil
  • 1 small head of cauliflower, cut into 1-inch florets
  • 2 jalapeños, seeds and pith removed, julienned
  • Salt, to taste
  • ½ cup chopped cilantro
  • 1 inch ginger root, finely grated
  • ½ teaspoon ground turmeric
  • 2 teaspoons ground cumin
  • ¼ teaspoon cayenne (or to taste)
  • ½ cup diced tomatoes (fresh or canned) and their juices
  • 1 tablespoon lime juice

Nutritional Information

Calories

96 cals

Fat

8 g

Saturated Fat

6 g

Polyunsaturated Fat

0 g

Monounsaturated Fat

1 g

Carbohydrates

8 g

Sugar

3 g

Fiber

3 g

Protein

2 g

Sodium

289 mg

*per serving

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Ann's Tips and Tricks

If you don’t have coconut oil on hand, use a neutral tasting oil like canola or grape seed.

You can make this without parboiling the cauliflower, but it takes longer to cook, and the flavors aren’t quite as bright. You can also use frozen cauliflower, but add the florets to the pan from frozen as they get mushy fast if you defrost first.

 


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