Cauliflower kurma is a simple dish which makes a good combo for chappathi, white rice, idly and poori. This is a traditional kurma variety. Cauliflower has multiple health benefits. Cauliflower contains many nutrients, making it an excellent addition to any diet. Cauliflower is highly nutritious. let us see preparation methods of Cauliflower Kurma and its complete nutrition informations.
Cauliflower / Cooked – 100 Grams
Onions Raw – 20 Grams
Tomato Raw – 20 Grams
Green Chilli – 5 Grams
Garlic Cloves – 2 Count
Ginger Slices ( 1″ dia) – 2 Count
Salt – 2 Teaspoon
Coconut_Shredded – 20 Grams
Cashew nuts – 10 Grams
Poppy Seeds / Khus Khusa – 0.25 TableSpoon
Turmeric Powder – 0.25 TableSpoon
Coriander Powder – 0.5 TableSpoon
Chilli Powder – 1 TableSpoon
Mustard seeds – 0.5 Grams
Urad dal – 0.10 Grams
Cumin Seed/ Jeera – 0.25 TableSpoon
Fennel Seeds – 0.25 TableSpoon
Canola Oil – 1 TableSpoon
Coriander Leaves / Cilantro – 1 Sprig
The Preparation Methods:
Step 1: Cut cauliflower into small florets. Wash it and put it in boiling water with a little salt for 5 minutes. Drain the water completely, cut it into bite size florets and keep it aside.
Step 2: Soak cashew nuts and poppy seed in a little hot water for 15 minutes. Grind it to a fine paste along with grated coconut.
Step 3: Grind ginger, garlic and green chillies to a coarse paste. Keep it aside.
Step 4: Heat oil, add cumin seeds and fennel seed few when it sizzles, add finely chopped onion and fry until onions turn transparent. Add little salt to the onions to speed up the process.
Step 5: Add ginger-garlic-green chilli paste. Saute for a few more minutes.
Step 6: Add chopped tomatoes, turmeric powder, chilli powder, coriander powder, salt needed and cook until the tomato becomes mushy. If it becomes dry, you can add a tbsp of water.
Step 7: Once the tomatoes are cooked well, add cauliflower florets and mix well.
step 8: Then add a cup of water and cook covered on medium flame until cauliflowers are tender.
Step 0: Then add the ground coconut paste, needed water and cook on medium heat until everything gets blended well.
Garnish with coriander leaves and serve hot. It is a fantastic side dish for chapati, parathas, idiyappam, appam and poori.
Calories and Nutrients
Nutrients Calculated Approximately: 6-10 tablespoons
Calories: 359.3 Kcal
|Macronutrients||Nutrition Values||Daily Values (%)|
|Carbohydrate||25.39 grams||7.64 %|
|Total Fiber||10.55 grams||41.93 %|
|Protein||7.58 grams||15.15 %|
|Fat||29.09 grams||44.98 %|
|Saturated acids||8.21 grams||40.41 %|
|Dietary Cholesterol||0 mg||0 %|
|Sugar||6.38 grams||0 %|
|Vitamins||Nutrition Values||Daily Values (%)|
|Vitamin A||790.06 Mcg||52.1 %|
|Vitamin C||70.05 mg||117.14 %|
|Vitamin E||5.18 mg||25.49 %|
|Vitamin K||44.86 mcg||55.12 %|
|Thiamin||0.1 mg||14.15 %|
|Riboflavin||0.22 mg||10.8 %|
|Niacin||1.83 mg||8.93 %|
|Vitamin B6||0.69 mg||35.07 %|
|Folate||71.85 Mcg||18.04 %|
|Pantothenic Acid||0.76 mg||7.63 %|
|Choline||54.08 mg||0 %|
|Minerals||Nutrition Values||Daily Values (%)|
|Calcium||153.54 mg||15.87 %|
|Copper||410 mg||26 %|
|Fluoride||72.08 mg||0 %|
|Iron||5.53 mg||30.87 %|
|Magnesium||98.26 mg||24.12 %|
|Manganese||1.44 mg||71.03 %|
|Phosphorus||209.98 mg||20.22 %|
|Potassium||0.71 mg||20 %|
|Selenium||7.24 Mcg||10.99 %|
|Sodium||4.76 mg||198.55 %|
|Zinc||1.87 mg||12.3 %|
* Mg – Milli Grams
* Mcg – Micro Grams