Cauliflower is an excellent vegetable that provides incredible health benefits that many of us need on a daily basis to live a healthy fit life.
I have been waiting long to make cauliflower stir-fry and finally, it is ready and I am excited to share this super easy recipe with all of you today.
Cauliflower is so versatile and goes so easily with your everyday meal. How? well, this veggie can be eaten raw. Which means less time prepping and especially no cooking is involved. All there is to do is break them into pieces and add it to your salad or have it as a snack with hummus or a veggie dip.
For those, like me, who don’t like it raw, this veggie can also be boiled, baked, steamed, roasted, or sauteed with other spices. I like it stir-fried the most, using coconuts to bring out more flavour. You know how much I love anything with coconuts in them 😉
Is It a SuperFood?
Cauliflower is a vegetable that is extremely healthy and it’s an amazing way to increase your veggie intake. I read that it has a compound known as sulforaphane, which is beneficial in reducing the risk of certain cancer, diabetes and heart diseases. That sounds like a super-food to me.
It is very low in calories which means it’s great for those who are working on losing weight. It only has about 25 calories per cup. Due to the amount of fibre in them, it helps in keeping you feeling full.
Which brings me to say that the cauliflower is rich in fibre. Fibre plays a big role in our overall health. Taking our needed daily fibre intake can help promote the digestive system. Beneficial in constipation and inflammatory bowel disease (IBD).
Besides what I have mentioned above, cauliflower is very much nutritious in providing us with helpful benefits for our well-being.
With that said, let’s see how we make a cauliflower stir fry using coconuts down below.
Cauliflower Stir-Fry with Coconuts – Made In Minutes
Cauliflower stir-fry using fresh coconuts for added flavour. This recipe can be made in just under 15min. It’s that easy. It’s an excellent vegetable that provides incredible health benefits.
Ingredients
- 1-2 tbsp Olive oil
- 1 tsp Mustard seed
- Curry leaves
- 1-2 Sun-dried chilli pepper
- 1 tbsp Ginger/Garlic paste or minced
- 1/4 medium-size Onion sliced
- 1-2 Green chilli sliced
- 1 tsp Cumin powder
- 1/2 tsp Pepper powder
- 1/2 tsp Fennel powder
- 1 tsp Turmeric powder
- 1/2 Cauliflower chopped/grated fine
- 2 tbsp Coconut scrapped
- Salt as needed
Instructions
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First of all prep your cauliflower by either chopping them finely using a knife or shred them on a larger side of the grater. If you have a food processor, you can use the pulsing method to break them into small pieces.
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Next use a heavy skillet or a wide opened pan to cook the cauliflower in. Over medium-high heat add the olive oil and the mustard seeds.
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When the seeds start to sizzle add the curry leaves, sun-dried chilli pepper as well as the minced ginger/garlic.
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Mix well and let it sizzle for few seconds before throwing in the sliced onions and the sliced green chilli pepper.
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Once the onions start to change colour, reduce the heat level to low then add cumin powder, black pepper powder, fennel powder, as well as the turmeric powder. Mix everything well and let it sizzle for a few seconds.
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NOTE – Cauliflower cooks really fast and especially because it is in small pieces. So keep steering so that it doesn’t get burned and make sure you have the heat reduced to low so it doesn’t smoke up.
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Next, add the cauliflower. Mix to coat well with the spices then combine the coconut and the salt as needed.
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Continue steering and let it cook for the next 2 minutes then take off from the stove. It is ready to be served.
It is a simple looking dish. I like to use it as a side for my rice and curry, some likes to have it with naan or roti. You can even have it on its own because it tastes just delicious.
Takes about 10min or less to cook this dish. It’s that easy and a simple one that is loaded with many health benefits. So go get your cauliflower and let’s make this dish in no time.
Have you tried any of my recipes before? If so I’d love to see how it turned out for you. Take a picture, post it on Instagram, Facebook, or Pinterest. Use #berrychik and also tag me @iberrychik on your social media so that I will be able to check it out.
For more delicious and nutritious recipes like this one, take a look at our category HERE. Choose from many curries, sambals, to snacks and desserts to satisfy your cravings.
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