Indian Cauliflower

Transform your dinner routine with this vibrant and flavorful Indian Cauliflower recipe, a must-try dish that combines the earthy goodness of fresh cauliflower with a medley of warm, aromatic spices. The recipe features layers of cumin seeds, turmeric, garam masala, and cayenne pepper, sautéed to perfection with garlic and ginger for an irresistible depth of flavor. A luscious base of ripe tomato brings balance, while a final sprinkle of chopped cilantro and a squeeze of lemon juice elevate this simple yet bold creation. Ready in just 40 minutes, this vegan and gluten-free dish is perfect as a healthy side or a light main, paired beautifully with steamed basmati rice or fluffy naan. Bursting with authentic Indian spices and wholesome ingredients, this cauliflower recipe is guaranteed to impress!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 head (medium, about 600g) Cauliflower
• 2 tablespoons Olive oil
• 1 teaspoon Cumin seeds
• 1 teaspoon Turmeric powder
• 1.5 teaspoons Ground coriander
• 1 teaspoon Garam masala
• 0.5 teaspoon Cayenne pepper
• 1 teaspoon (adjust to taste) Salt
• 3 cloves (minced) Garlic
• 1 inch piece (grated) Ginger
• 1 medium (finely chopped) Tomato (ripe)
• 2 tablespoons (chopped) Fresh cilantro (coriander leaves)
• 0.5 unit (juiced) Lemon

Directions

Step 1

Cut the cauliflower into small florets, discarding the stem and leaves. Rinse well and set aside.

Step 2

Heat the olive oil in a large skillet or wok over medium heat.

Step 3

Add the cumin seeds and let them sizzle for 30 seconds until aromatic.

Step 4

Add the minced garlic and grated ginger to the skillet. Sauté for about 1 minute or until fragrant.

Step 5

Stir in the turmeric, ground coriander, garam masala, cayenne pepper, and salt. Mix to combine into a fragrant spice paste.

Step 6

Add the chopped tomato to the skillet and cook for 2-3 minutes, stirring occasionally, until the tomato has softened and blended with the spices.

Step 7

Add the cauliflower florets to the skillet and toss to coat them evenly with the spice mixture.

Step 8

Reduce the heat to low, cover the skillet, and cook for 10-12 minutes, stirring occasionally, until the cauliflower is tender but not mushy.

Step 9

Uncover the skillet and cook for an additional 3-5 minutes, allowing any excess moisture to evaporate.

Step 10

Remove the skillet from heat and stir in the fresh cilantro and lemon juice.

Step 11

Serve warm as a side dish alongside rice or flatbread, or enjoy on its own!

Nutrition Facts

Serving size	821.4 grams (821.4g)

Amount per serving	% Daily Value*
Calories	505

Total Fat 32.20g	41%
Saturated Fat 5.50g	28%
Polyunsaturated Fat 2.90g
Cholesterol 0mg	0%
Sodium 3293mg	143%
Total Carbohydrate 50.40g	18%
Dietary Fiber 18.70g	67%
Total Sugars 16.40g
Protein 15.90g	32%

Vitamin D 0IU	0%
Calcium 248mg	19%
Iron 9mg	51%
Potassium 2507mg	53%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 52.2%

Protein: 11.5%

Carbs: 36.3%