Cauliflower is an unbelievably versatile vegetable. You can shallow fry cauliflower florets with some salt and pepper or deep-fry them into fritters to have with tea. Parboiled cauliflower is an excellent choice to include in a platter of sizzler or cheese fondue. This wonder of a vegetable tastes as much delicious when sauteed along with onions, garlic, ginger and a whole bunch of other ingredients that are quintessentially Indian. One dish that fits this description is spicy gobi onion rice. Read on to know how to prepare a simple and yet tasty version of this dish!
Health Benefits
- The cauliflower scores low in the GI (Glycaemic Index); 100 grams of raw white cauliflower provide just 25 calories!
- This vegetable also has high content (20% or more of the daily recommended value of vitamin Cand considerable amounts of vitamins B vitamins and K).
- Like any member of the cruciferous family, cauliflower acts as an aromatase inhibitor; it regulates the amount of oestrogen in the body. This is particularly beneficial for post-menopausal women.
Ingredients
medium-sized onions--sliced: 2
medium-sized tomato--coarsely chopped: 1
green chilies—slit: 2
grated coconut: 2 tbsp
ginger-garlic paste: 1 tsp
sambar powder: 2 tsp
salt: ¼ tsp
A handful of mint leaves
A handful of coriander leaves
cooking oil: 2 tbsp
Ghee: 2 tbsp
stick cinnamon: 1
green cardamom: 2 pods
cloves: 3
blanched cauliflower florets: 1 cup
cooked basmati rice: 1½ cups
How To Make Spicy Gobi Onion Rice
- In a pan over low-medium heat, combine 1 tbsp of ghee and oil, and saute cinnamon, cardamom, and cloves until the combined aroma of the spices releases.
- Saute onion and chili until the onion becomes translucent
- Lower the flame and add ginger-garlic paste, tomatoes, 1 tsp sambar powder and coconut. Stir to combine.
- Turn off the stove, add mint leaves, transfer to a bowl and let cool.
- Grind the mixture into a paste. Add water if necessary.
- Place a pan over medium heat, add the remaining oil and ghee, toss in cauliflower and add the remaining sambar powder and salt. Stir to combine.
- Add the spiced onion paste and mix well. Fold in cooked rice and ensure that the dish doesn’t get mushy.
- Garnish with coriander and dig right in!
Trivia
The cauliflower exists in 4 colours--white, orange, green and purple!