Right here’s a simple, healthful but tasty and straightforward to organize dish from the South Indian delicacies – Cauliflower Poriyal. Majorly from the delicacies of Tamil Nadu, this dish is principally sautéed or stir-fried cauliflower in a medley of aromatic spices like mustard seeds and herbs like curry leaves, which is completed with grated coconut. Easy to make and vegan too, it may be served with a facet vegetable dish along with your on a regular basis meals.
About Cauliflower Poriyal
Poriyal from the South Indian delicacies (extra generally in Tamil Nadu) is an easy dish that’s made with a bevy of greens. The dish is dry and mildly spiced and might be made with or with out coconut.
Traditionally, poriyal was ready utilizing domestically accessible greens akin to carrots, gourds, greens, beans, or cabbage. Cauliflower, nonetheless, entered the South Indian culinary repertoire a lot later.
Thus, together with it, got here the Cauliflower Poriyal, a variant cooked with numerous herbs, spices and seasonings.
In my recipe the tender cauliflower florets are cooked with elements like mustard seeds, black gram, cumin seeds, ginger, inexperienced chilies, curry leaves with the addition of coconut.
The gentle, absorbent texture of cauliflower works properly with the daring flavors of ginger, inexperienced chilies, and curry leaves. Its potential to carry spices whereas remaining distinct in texture makes this Cauliflower Poriyal our favourite.
This cauliflower preparation is a fast, nutritious, and flavorful facet for rice and Sambar or Rasam, the standard staples of South Indian meals.
My recipe of Cauliflower Poriyal is much like the opposite poriyals I make. I all the time add coconut as I believe it makes the dish very flavorsome.
This dish is just not solely simple to make however can be wholesome and a recipe excellent for busy days. It is usually naturally vegan.
Historically it’s served as a facet dish with South Indian staples like sambar, rasam and rice. You may as well pair it with Curd Rice. The flexibility of this dish is that it additionally goes properly with a paratha, roti or chapati.
Step-by-Step Information
Easy methods to make Cauliflower Poriyal
Prep Cauliflower
1. Start by chopping and blanching cauliflower. You possibly can choose out from blanching, if you would like. For natural cauliflower, I counsel to blanch it.
Rinse and chop the cauliflower in small or medium-sized florets. You will want 3½ cups of chopped cauliflower.
2. Warmth 3 cups water and some pinches of salt in a pan. Or choose to take scorching water and the few pinches of salt in a bowl.
Flip off the warmth when heating water on the stovetop after the water has change into scorching and effervescent.
3. Switch the florets within the scorching water. Combine and blanch them for five minutes.
4. After 5 minutes of blanching, drain the water and set the blanched cauliflower apart.
Make Cauliflower Poriyal
5. In one other pan, warmth 3 tablespoons coconut oil on medium-low to medium warmth.
Add ½ teaspoon mustard seeds and allow them to crackle.
Be at liberty to make use of any impartial flavored oil as a substitute of coconut oil.
6. Decrease the warmth. Add ½ teaspoon hulled & cut up black gram (urad dal) and ½ teaspoon cumin seeds (non-obligatory).
7. Fry till the black gram turns golden.
8. Subsequent, add 1 teaspoon finely chopped ginger, 10 to 12 chopped curry leaves and 1 slit or chopped inexperienced chili.
9. Combine and stir.
10. Scale back warmth and add 2 to three pinches asafoetida and ¼ teaspoon turmeric powder.
11. Combine the bottom spices with the remainder of the elements.
12. Add the blanched cauliflower and season with salt in accordance with style.
13. Combine totally.
14. Subsequent, add ¾ cup water or as wanted.
15. Cowl the pan with a lid and prepare dinner till the cauliflower florets are nearly tender.
16. Examine just a few occasions and if the water has dried and the cauliflower florets are undercooked and begin sticking to the pan or get burnt, add some extra water and proceed to prepare dinner.
The cauliflower florets have to be nearly cooked earlier than you add the coconut.
17. Add ¼ cup grated coconut. You possibly can add extra if you happen to want to.
18. Combine once more and proceed to prepare dinner with out the lid till all of the liquids have evaporated and the poriyal appears to be like dry.
Word: The dish is dry and there must be no water or liquids in it.
19. Be certain that the cauliflower is tender and completely cooked. It shouldn’t be overcooked or mushy. Moreover the preparation ought to look dry.
If you happen to like, garnish with 2 tablespoons chopped coriander leaves on the finish.
20. Serve Cauliflower Poriyal scorching or heat along with your on a regular basis Indian meals. Take pleasure in it with a facet of chapati or pair with rice and sambar or rasam or dal and/or curd rice.
Knowledgeable Suggestions
- Easy methods to use cauliflower: Use contemporary and tender cauliflower with none black spots or blemishes. Blanch by soaking the florets in salted scorching water for five minutes to eliminate bugs, worms and any impurities. Keep in mind to cut the cauliflower in related sized florets in order that they prepare dinner evenly.
- Alternative of fats: I like to make use of coconut oil due to its flavors. If out of hand, use any impartial flavored cooking oil.
- Including mustard seeds: Keep in mind to crackle the mustard seeds fully earlier than including different elements, in order that there isn’t a bitter style or uncooked texture of the mustard seeds.
- Use of spices: You may as well use pink chilies as a substitute of inexperienced chilies or each. For a spicy take, add pink chili powder, sambar powder and embrace extra chilies.
- Alternative of curry leaves: Use contemporary curry leaves. Swap with dried leaves, if contemporary is just not accessible.
- Including coconut: You should use each contemporary grated or frozen coconut. Thaw frozen coconut earlier than including.
- Amplify the well being quotient: You possibly can embrace some carrots, inexperienced peas, French beans for a extra healthful and colourful poriyal.
FAQs
To forestall cauliflower from getting soggy, keep away from overcooking it. Whereas stir frying, use a excessive warmth to stir-fry the florets rapidly, guaranteeing they preserve some crunch. Within the case of blanched cauliflower, prepare dinner them till they’re tender. Blanched cauliflower will prepare dinner quicker as in comparison with un-blanched one.
Soaking cauliflower helps take away grime, bugs, and pesticide residues which may be hiding within the florets. Submerging the florets in heat water for five to 10 minutes ensures thorough cleansing. This step is especially helpful if the cauliflower is contemporary from a market or backyard or natural.
To scrub cauliflower:
– Rinse just a few occasions with contemporary clear water. Drain the water.
– Separate the top into smaller florets.
– Soak the florets in heat salted water for about 5 to 10 minutes to dislodge any hidden bugs or grime.
– Rinse totally once more beneath operating water to make sure all particles is eliminated.
– For cussed grime close to the stem, use a small brush or knife to wash the realm.
Extra Poriyals To Strive!
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Cauliflower Poriyal (South Indian Cauliflower Stir Fry)
Right here’s a simple, tasty dish in South Indian delicacies from the state of Tamil Nadu – Cauliflower Poriyal. This dish is principally sautéed, steamed or stir-fried cauliflower in a medley of aromatic spices like mustard seeds and herbs like curry leaves, which is completed with grated coconut. Easy to make and naturally vegan too, function a facet vegetable dish along with your on a regular basis meals.
Prep Time 15 minutes
Cook dinner Time 25 minutes
Whole Time 40 minutes
For Blanching Cauliflower
Stop your display from going darkish whereas making the recipe
Prepping Cauliflower
Rinse and chop the cauliflower in small or medium-sized florets. You will want 3.5 cups of chopped cauliflower.
You possibly can choose out from blanching step if you would like. For natural or homegrown cauliflower, I counsel to blanch it.
- Warmth water and salt in a pan. Or you possibly can combine scorching water and the salt in a bowl. When heating water in a pan, flip off the warmth as soon as the water has begun to boil after which add the cauliflower florets.
Switch the florets into the new water. Combine and blanch them for five minutes.
After 5 minutes of blanching, drain the water and set blanched cauliflower apart.
Making Cauliflower Poriyal
In one other pan, warmth coconut oil on medium-low to medium warmth.
Add mustard seeds and allow them to crackle.
Decrease warmth and add urad dal and cumin seeds.
Fry till the urad dal turns golden.
Subsequent add finely chopped ginger and chopped curry leaves, inexperienced chilies. Combine and stir.
Scale back warmth and add asafoetida and turmeric powder.
Combine the bottom spices with the remainder of the elements, guaranteeing that these floor spices don’t get burned.
Add the blanched cauliflower. Season with salt in accordance with style.
Combine totally.
Subsequent add ¾ cup water or add as required.
Cowl pan with a lid and prepare dinner on medium-low warmth till the cauliflower florets are nearly tender.
Examine just a few occasions and if the water has dried and the cauliflower is undercooked and begins sticking to the pan or will get burnt, add some extra water and proceed to prepare dinner.
The cauliflower florets have to be nearly cooked earlier than you add the coconut.
As soon as the florets are nearly cooked, add grated coconut.
- Combine once more and proceed to prepare dinner with out lid till all of the liquids have evaporated and the poriyal appears to be like dry.Remember the fact that this dish is dry and there must be no water or liquids in it.
Be certain that the cauliflower florets are tender and completely cooked. They shouldn’t be overcooked or mushy.
If you happen to like, lastly garnish with 2 tablespoons chopped coriander leaves.
Serving Strategies
Serve Cauliflower Poriyal scorching or heat along with your on a regular basis Indian meals.
Take pleasure in it with a facet of chapati or pair with rice and a sambar, rasam or dal and in addition curd rice.
- Attempt to use contemporary, tender cauliflower with none black spots or blemishes. Blanch by soaking the florets in scorching water for five to 10 minutes to eliminate bugs, worms and any impurities.
- Be certain that you chop the cauliflower into related sized florets for even cooking.
- Skip coconut oil if you happen to would not have it. Use any impartial flavored oil as a substitute.
- Keep in mind to crackle the mustard seeds fully earlier than including different elements, in order that there isn’t a bitter style or uncooked texture of the mustard seeds.
- You may as well use pink chilies as a substitute of inexperienced chilies or each. For a spicy take, add pink chili powder, sambar powder and embrace extra chilies.
- Make certain to make use of contemporary curry leaves. You possibly can simply swap with dried leaves, if contemporary is just not accessible.
- You possibly can embrace each contemporary grated or frozen coconut within the recipe. Thaw the frozen coconut earlier than including.
- You can embrace some carrots, inexperienced peas, French beans for a extra wholesome and colourful poriyal.
Vitamin Information
Cauliflower Poriyal (South Indian Cauliflower Stir Fry)
Quantity Per Serving
Energy 185 Energy from Fats 153
% Each day Worth*
Fats 17g26%
Saturated Fats 14g88%
Polyunsaturated Fats 0.4g
Monounsaturated Fats 1g
Sodium 296mg13%
Potassium 395mg11%
Carbohydrates 10g3%
Fiber 4g17%
Sugar 3g3%
Protein 3g6%
Vitamin A 150IU3%
Vitamin B1 (Thiamine) 0.1mg7%
Vitamin B2 (Riboflavin) 0.1mg6%
Vitamin B3 (Niacin) 39mg195%
Vitamin B6 0.2mg10%
Vitamin C 125mg152%
Vitamin E 0.2mg1%
Vitamin Ok 19µg18%
Calcium 60mg6%
Vitamin B9 (Folate) 461µg115%
Iron 1mg6%
Magnesium 28mg7%
Phosphorus 67mg7%
Zinc 0.5mg3%
* % Each day Values are based mostly on a 2000 calorie weight loss plan.
