CAULIFLOWER AND POTATO STIR-FRY - EAST INDIAN RECIPE
This is a quick and delicious recipe that goes well with white rice by itself, or with white rice and lentils. Its filling and doesn't require too much salt or oil. A drier version can be eaten with flat bread, naan, or pita. Reduce chili powder for a kid-friendly meal. Fast-cooking vegetables such as beans, peas and corn can be added for extra crunch and color. You can use white onion instead of the more pungent red if you prefer. If you find the vegetables catching bottom without being fully cooked, add half a cup of water and replace lid. Once cooked, remove lid and cook on very low till the water evaporates.
Provided by sugarFiend
Categories Fruits and Vegetables Vegetables Cauliflower Fried
Time 40m
Yield 4
Number Of Ingredients 11
Steps:
- Heat oil in a skillet over medium heat; add cumin and caraway seeds until they begin to pop and oil bubbles, 1 to 2 minutes. Cook and stir onion and garlic in the hot oil until onion is soft and translucent, 5 to 10 minutes.
- Stir cauliflower and potato into onion mixture to coat with oil. Add chili powder, turmeric, and salt; stir to coat vegetables.
- Cover skillet and cook vegetables over medium-low heat, stirring occasionally, until cauliflower and potatoes are softened, about 20 minutes. Sprinkle with cilantro.
Nutrition Facts : Calories 220.1 calories, Carbohydrate 27.6 g, Fat 11.2 g, Fiber 6.7 g, Protein 5.5 g, SaturatedFat 0.9 g, Sodium 641.2 mg, Sugar 4.9 g
STIR FRIED CAULIFLOWER AND POTATO
I came across this recipe when looking for something interesting to do with some cauliflower and this is definitely a change from boiled or steamed cauliflower and a great side dish with chicken or fish. Recipe source: Bon Appetit (March 1985)
Provided by ellie_
Categories Cauliflower
Time 50m
Yield 4-6 serving(s)
Number Of Ingredients 13
Steps:
- Heat oil in large skillet over medium high heat. Add cumin, mustard, fennel and onion seeds (or onion flakes) and cook stirring for 30 seconds.
- Add onion and cook for another 2 minutes.
- Add cauliflower, potato, turmeric and salt and cook for another three minutes, stirring to combine and so cauliflower doesn't burn.
- Add water, chilies and ginger. Reduce heat to med-low, cover and cook for 30 minutes.
- Uncover and increase heat to high and cook until liquid evaporates (5-10 minutes).
- Transfer to serving dish and sprinkle with cilantro and lemon juice.
Nutrition Facts : Calories 224.9, Fat 14.3, SaturatedFat 1.9, Sodium 49.2, Carbohydrate 22.6, Fiber 5.8, Sugar 5.5, Protein 4.7
SIMPLE CAULIFLOWER STIR-FRY
Make and share this Simple Cauliflower Stir-fry recipe from Food.com.
Provided by Hey Jude
Categories Lunch/Snacks
Time 25m
Yield 4 serving(s)
Number Of Ingredients 4
Steps:
- Bring a large pot of water to boil.
- Cut off and discard cauliflower leaves and cut out the core; cut the cauliflower into florets.
- Add 1 tablespoon of salt to boiling water; bring back to a boil and add the cauliflower; stir gently as water comes back to a boil, boil for about 1 minute, or till cauliflower is tender but still firm; drain and set aside.
- heat a large wok over high heat; add the oil and swirl to coat; add the garlic and stir-fry until it starts to turn golden, 15-20 seconds; add the cauliflower and stir-fry for 30 seconds to 1 minute; press it against the side of the wok to sear it but don't mash it.
- Add 1/2 teaspoon of salt, stir-fry briefly and serve.
Nutrition Facts : Calories 97.7, Fat 6.9, SaturatedFat 1.2, Sodium 43.4, Carbohydrate 8.1, Fiber 3.6, Sugar 3.5, Protein 2.9
STIR-FRIED CAULIFLOWER & POTATO W/ CRUNCHY BENGALI SPICES
Nigella, the little tear-shaped black seeds, about 1 mm long, are used throughout South Asia as a spice and flavoring. They have an earthy, peppery taste, a little like oregano. Nigella and cumin seeds, cayenne and fresh ginger. The Bengali spices add a little zing to the warmer cayenne and ginger. The nigella adds crunch. Although this will go well with almost any combination of Indian foods, it's particularly good with matter paneer and raita, served with chapatis or toasted pita bread. Recipe is from Suvir Saran and Stephanie Lyness' Indian Home Cooking.
Provided by Sandi From CA
Categories Potato
Time 40m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Combine the oil, nigella if using, cumin, and coriander seeds in a large wok or frying pan over medium-high heat. Cook, stirring, until the cumin seeds turn golden brown, 2-3 minutes.
- Add the ginger and cook, stirring, 1 minute. Add the potatoes and stir well to coat with the spices. Then cover and cook until the potatoes have browned some and have begun to soften and stick to the bottom of the pan, 8-10 minutes. Stir three or four times during this time and check the cooking. If the potatoes brown too quickly, turn the heat down. If they aren't browning at all, raise the heat.
- Add the cauliflower, ground cumin, cayenne, and fresh chile and stir to coat the cauliflower with the spices. Then cover and cook, stirring and scraping the bottom of the pan thred or four times during cooking, until the potatoes are well browned, about 10 minutes.
- Sprinkle the vegetables with salt, cover, and continue cooking until the cauliflower is nicely browned and the vegetables are tender, 5 to 10 more minutes. Stir the vegetables every 3-4 minutes and check the cooking; if they begin to stick badly and burn, add a teaspoon of water and scrape with a spatula to loosen the spices and crispy bits from the bottom of the pan. Sprinkle with the chopped cilantro and serve hot.
Nutrition Facts : Calories 284.2, Fat 11, SaturatedFat 0.8, Sodium 633.4, Carbohydrate 43.3, Fiber 7, Sugar 5.5, Protein 6.4
CAULIFLOWER RICE STIR-FRY
This healthy alternative to fried rice is made with frozen cauliflower rice. Cracking an egg into it while it cooks increases protein and we like it. You can also add shrimp, pork or chicken. This recipe looks like a lot but our family of 3 can finish it.
Provided by Jenny Franken Duffy
Categories Fruits and Vegetables Vegetables Cauliflower Rice
Time 20m
Yield 3
Number Of Ingredients 6
Steps:
- Heat sesame oil in a large nonstick skillet over medium heat. Add garlic and ginger and cook until fragrant, about 1 minute. Add riced cauliflower medley and cook, stirring frequently, until vegetables are tender-crisp, about 5 minutes. Stir in soy sauce and cook for 1 minute.
- Move cauliflower mixture to one side of the skillet and pour eggs into the other side. Cook and stir until eggs are scrambled, about 3 minutes. Mix eggs and cauliflower mixture together and cook until heated through, about 1 minute.
Nutrition Facts : Calories 194.3 calories, Carbohydrate 13 g, Cholesterol 124 mg, Fat 12.4 g, Fiber 5.5 g, Protein 10.9 g, SaturatedFat 2.3 g, Sodium 1302.8 mg, Sugar 0.6 g
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