Right here’s a simple, healthful but tasty and straightforward to arrange 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 a straightforward dish that’s made with a bevy of greens. The dish is dry and mildly spiced and could be made with or with out coconut.
Traditionally, poriyal was ready utilizing domestically obtainable greens equivalent 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 delicate, absorbent texture of cauliflower works nicely with the daring flavors of ginger, inexperienced chilies, and curry leaves. Its capability 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 same old 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 good for busy days. Additionally it is naturally vegan.
Historically it’s served as a facet dish with South Indian staples like sambar, rasam and rice. It’s also possible to pair it with Curd Rice. The flexibility of this dish is that it additionally goes nicely with a paratha, roti or chapati.
Step-by-Step Information
The best way to make Cauliflower Poriyal
Prep Cauliflower
1. Start by chopping and blanching cauliflower. You possibly can choose out from blanching, if you need. For natural cauliflower, I counsel to blanch it.
Rinse and chop the cauliflower in small or medium-sized florets. You’ll need 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 grow to be 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. Cut 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 keeping 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 virtually tender.
16. Verify 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 should be virtually cooked earlier than you add the coconut.
17. Add ¼ cup grated coconut. You possibly can add extra for those who 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.
Be aware: The dish is dry and there needs to be no water or liquids in it.
19. Be sure that the cauliflower is tender and completely cooked. It shouldn’t be overcooked or mushy. Moreover the preparation ought to look dry.
In case you 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.
Professional Ideas
- The best way to use cauliflower: Use recent and tender cauliflower with none black spots or blemishes. Blanch by soaking the florets in salted scorching water for five minutes to do away with bugs, worms and any impurities. Bear in mind to cut the cauliflower in related sized florets in order that they prepare dinner evenly.
- Selection 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: Bear in mind to crackle the mustard seeds fully earlier than including different elements, in order that there is no such thing as a bitter style or uncooked texture of the mustard seeds.
- Use of spices: It’s also possible to 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.
- Selection of curry leaves: Use recent curry leaves. Swap with dried leaves, if recent is just not obtainable.
- Including coconut: You should use each recent 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 stop cauliflower from getting soggy, keep away from overcooking it. Whereas stir frying, use a excessive warmth to stir-fry the florets shortly, making certain they maintain 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 recent from a market or backyard or natural.
To scrub cauliflower:
– Rinse just a few occasions with recent 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 underneath 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 world.
Extra Poriyals To Strive!
Please make sure you fee the recipe within the recipe card or go away a remark under if in case you have made it. For extra vegetarian inspirations, Signal Up for my emails or observe me on Instagram, Youtube, Fb, Pinterest or Twitter.
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
Prepare dinner Time 25 minutes
Complete 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’ll need 3.5 cups of chopped cauliflower.
You possibly can choose out from blanching step if you need. For natural or homegrown cauliflower, I counsel to blanch it.
- Warmth water and salt in a pan. Or you might 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 recent 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.
Cut back warmth and add asafoetida and turmeric powder.
Combine the bottom spices with the remainder of the elements, making certain that these floor spices don’t get burned.
Add the blanched cauliflower. Season with salt in keeping 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 virtually tender.
Verify 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 should be virtually cooked earlier than you add the coconut.
As soon as the florets are virtually 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.Needless to say this dish is dry and there needs to be no water or liquids in it.
Be sure that the cauliflower florets are tender and completely cooked. They shouldn’t be overcooked or mushy.
In case you like, lastly garnish with 2 tablespoons chopped coriander leaves.
Serving Options
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 recent, tender cauliflower with none black spots or blemishes. Blanch by soaking the florets in scorching water for five to 10 minutes to do away with bugs, worms and any impurities.
- Be sure that you chop the cauliflower into related sized florets for even cooking.
- Skip coconut oil for those who don’t have it. Use any impartial flavored oil as a substitute.
- Bear in mind to crackle the mustard seeds fully earlier than including different elements, in order that there is no such thing as a bitter style or uncooked texture of the mustard seeds.
- It’s also possible to 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.
- Be sure to make use of recent curry leaves. You possibly can simply swap with dried leaves, if recent is just not obtainable.
- You possibly can embrace each recent grated or frozen coconut within the recipe. Thaw the frozen coconut earlier than including.
- You could possibly embrace some carrots, inexperienced peas, French beans for a extra wholesome and colourful poriyal.
Diet Details
Cauliflower Poriyal (South Indian Cauliflower Stir Fry)
Quantity Per Serving
Energy 185 Energy from Fats 153
% Every 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 Okay 19µg18%
Calcium 60mg6%
Vitamin B9 (Folate) 461µg115%
Iron 1mg6%
Magnesium 28mg7%
Phosphorus 67mg7%
Zinc 0.5mg3%
* % Every day Values are primarily based on a 2000 calorie food regimen.