Curried Cauliflower

CAULI TITLECurried Cauliflower

This recipe is gluten free and Vegan. Perfect as part of a Thali, Tapas with a twist, or a Vegan addition to any Barbecue menu. It goes particularly well with other curry dishes like Bombay Potatoes or Dhal. Maybe try them with our Spiced Potatoes recipe.

Allow 20-30 minutes to prepare and cook. To Serve 4.

  • 1 medium to large cauliflower (800-1000g, 30-35oz)
  • 5 tbs (75 ml) rapeseed or sesame oil
  • 1 tsp whole cumin seeds
  • 1 tsp black mustard seeds
  • 1/2 tsp black pepper
  • 1/2 tsp paprikacauli.jpg1
  • 1/2 tsp fennel seeds
  • 1/2 tsp ground turmeric
  • salt to taste

 

  1. Cut the cauliflower up into bite-sized florets and finely chop the remaining stems and any suitable leaves.
  2. Bring a pan of water to the boil and set a steamer on top, first drop in the finely chopped stems and a minute or 2 later drop in the remaining florets
  3. Steam until tender (5-7mins) (Alternatively, the cut cauliflower can be boiled for 5-6min until just tender, but this does reduce nutritional value).
  4. Heat the oil gently in a large frying-pan, then add the Cumin, mustard seeds, turmeric and salt.
  5. Heat gently for 2-4 minutes, steaming caulimoving the mix constantly in the pan, until it is thoroughly cooked and mixed. You will smell the aromas, as the oil releases the flavours. Enjoy them, this is the time to think about what other spices you can try next time, Coriander Seeds and Fenugreek will give you another exciting variation.
  6. Add the cauliflower to the heated oil and spice mix and toss gently around the pan until it is all warmed through and well coated with the oil and spices.
  7. Serve immediately.

Picture 1941

General information; this is a quick easy way to make a simple Cauliflower exciting. Leftovers can be stored in the fridge until needed and are delicious served cold combined with salads or re-heated.

For variety, try the same routine with potatoes, carrots or parsnips.  Mushrooms can also be used (without the need the pre-cooking of step 1). To give you lots of variations try mixing different vegetables together. Cauliflower and potato is a personal favourite, especially with a handful of caramelised onions thrown into the mix. Experiment to find your own particular favourites.

 

Nutritional Information; Each serving (about 200g/8oz) provides: 117 kcal, 2 g protein, 11 g fat, 2 g carbohydrate, 3 g fibre. See below for complete breakdown.

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Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fibre, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B1, B2, and B3, the minerals potassium and magnesium, and protein.

The following nutritional values are for 1 x 200 gram serving of cooked Cauliflower, as above.

Nutrient                                              %age RDA

 

Vitamin C                                            117%

Vitamin K                                             117%

Folate                                                  22.5%

Pantothenic Acid                                 21%

Vitamin B6                                           20%

Choline                                                18%

Fibre                                                    16%

Omega 3 fats                                      14.5%

Manganese                                         11%

Phosphorus                                         10%

Biotin                                                   8%

Vitamin B2                                           8%

Protein                                                 8%

Vitamin B1                                           6.5%

Potassium                                           6.5%

Magnesium                                         5%

Vitamin B3                                           5%

 

Health Benefits

Because the most commonly consumed varieties of cauliflower are white, many people may not associate cauliflower with the same nutrient richness as its fellow green cruciferous vegetables like broccoli or kale. But the research on this amazing food says something very different. White varieties of cauliflower are just as rich in phytonutrients as green cruciferous vegetables. The phytonutrients provided by cauliflower (glucosinolates) contain numerous sulphur-containing compounds known to provide a variety of health benefits.

The list of body systems helped by the glucosinolates from cauliflower and other cruciferous vegetables has now been shown to include our cardiovascular, digestive, immune, inflammatory, and detoxification systems.

Antioxidants in Cauliflower

Cauliflower contains Beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol amongst its antioxidant phytonutrients. And as the 10th best source of vitamin C among all 100 of the worlds healthiest foods it is an amazing addition to any meal. Like most of its fellow cruciferous vegetables, cauliflower is also a very good source of manganese—a mineral antioxidant that is especially important in oxygen-related metabolism.

Recent research has begun to investigate the relationship between cauliflower’s overall antioxidant capacity and its sulphur-containing glucosinolates. The glucosinolates appear to have an important relationship with its antioxidant capacity.

A final note about cauliflower antioxidants: the Graffiti variety of purple cauliflower has been the subject of several recent research studies and has been shown to have especially strong antioxidant capacity due to its rich concentration of anthocyanins. If you decide to incorporate purple cauliflower into your meal plan, we recommend that you be extra careful to avoid overcooking it. Research studies on anthocyanins in cauliflower have shown that the greatest proportion of these antioxidant pigments is found in the outermost layers of the cauliflower head and this location makes them especially susceptible to loss from overcooking.

Cauliflower used to Lower Risk of Specific Health Conditions

Intake of cauliflower has been analyzed in relationship to a variety of different disease risks. When consumed at least once per week, cauliflower has been associated with decreased risk of colorectal cancer and has been shown to be associated with a greater decrease of risk than broccoli (when consumed in a comparable amount). In terms of prostate cancer risk, cauliflower and broccoli have shown a similar ability to decrease risk. While we have not seen individual studies focused exclusively on the relationship between cauliflower and cardiovascular diseases, cauliflower has been included along with other cruciferous vegetables (most commonly broccoli and cabbage) in studies on cardiovascular diseases and has been repeatedly associated with decreased risk. Because of its ability to bind bile acids, intake of cooked cauliflower has also been linked to better regulation of blood cholesterol, but this does involve eating quite large amounts every day to gain the benefits from the research I have seen.

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