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.

Ingredients needed

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

Grinding:
Coconut_Shredded – 20 Grams
Cashew nuts – 10 Grams
Poppy Seeds / Khus Khusa – 0.25 TableSpoon

Spices:
Turmeric Powder – 0.25 TableSpoon
Coriander Powder – 0.5 TableSpoon
Chilli Powder – 1 TableSpoon

Seasoning:
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
Garnish:
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

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

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

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

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