Steamed Cauliflower Stir Fry

Per Serving

  • Cauliflower (gobi) , cut into florets : 1 cup
  • Cumin seeds (Jeera) : ¼ tsp
  • Curry leaves : few
  • Salt : as per taste
  • Black pepper powder : as per taste
  • Oil for cooking : ½ tsp

 

Note: 1 cup = 200 ml, ½ cup = 100 ml, 1 tsp = 5 gm, 1 tbsp = 15 gm

*tsp = teaspoon, tbsp = tablespoon

  • First steam the cauliflower using a steamer or a pressure cooker.
  • If you use a pressure cooker, place the florets in the pressure cooker, sprinkle some salt, add a tablespoon of water and cover the cooker, place the whistle and cook for just one whistle.
  • Turn off the heat and release the pressure immediately by placing the cooker under running cold water. This will release the pressure immediately and stop the cooking process immediately. Remove the cauliflower. It should be slightly steamed and firm.
  • Heat half a teaspoon of oil in kadhai, now add the cumin seeds, curry leaves and allow it to crackle. Mix in the black pepper powder and finally the steamed cauliflower and stir fry it until the cauliflower gets well coated with the pepper and cumin. After about a minute turn off the heat.
  • Transfer the Steamed Cauliflower Curry to a serving bowl.
  • Serve it hot along with phulka and vegetable raita for a weekday lunch or dinner.
  • Steamed cauliflower is a healthy vegetable dish option for people with diabetes as it is high in nutrients, low in carbohydrates and calories.
  • This recipe is a good source of important nutrients like Vitamin C, Vitamin K, Vitamin B6, and antioxidants, which are essential for overall health.
  • Steaming, a healthy cooking method used helps to retain the nutrients and flavours of the recipe.
Calories (kcal)
Carbohydrates (g)
Proteins (g)
Fats (g)

104.14

10.6

3.96

2.6

Reference:

  1. Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
  2. Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
  3. Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
  4. US Department of Agriculture. Food Data Search Results, Fish Salmon Atlantic farmed Cooked Dry Heat. Accessed 21st Feb 2023. Available at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients