Spicy Stir Fried Cauliflower Recipe


Preparation Time30 MinCooking Time30 Min
Ready In1 Hr 0 MinDifficulty LevelMedium
Health IndexHealthyServings4
Main Ingredient


 Chana dal2 Ounce (50 Gram)
 Mixed seeds1⁄2 Teaspoon (Use Mix Of Fennel Seeds, Coriander Seeds, White Cumin Seeds)
 Whole dried red chili4
 Garlic4 Clove (20 gm), sliced
 Fresh ginger piece1 1⁄2 Inch, shredded (1 1/2 Inch)
 Corn oil4 Tablespoon
 Spring onions1 Bunch (100 gm), chopped
 Green pepper To Taste, deseeded and sliced
 Cauliflower1⁄2 , cut into florets
 Salt1 Teaspoon
 Chili powder1 Teaspoon
 Tomatoes2 , cut into quarters
 Chopped fresh coriander2 Tablespoon

Nutrition Facts

Serving size

Calories 256 Calories from Fat 148

% Daily Value*

Total Fat 17 g25.8%

Saturated Fat 1.4 g7.2%

Trans Fat 0.1 g

Cholesterol 0 mg

Sodium 555.4 mg23.1%

Total Carbohydrates 22 g7.3%

Dietary Fiber 9.4 g37.6%

Sugars 5.6 g

Protein 8 g15.9%

Vitamin A 37.4% Vitamin C 100.4%

Calcium 6.9% Iron 10.9%

*Based on a 2000 Calorie diet


Pick over the chana dhaal (small yellow split peas) for any stones or other foreign bodies, then wash and drain them.
Boil until soft but not mushy, drain, then set aside.
Mix the seeds, chillies, garlic and ginger together in a small bowl and set aside.
Heat the oil in karahi or deep frying pan, lower the heat, add the whole spice mixture and fry for about 1 minute.
Add the spring onions and fry for 2-3 minutes, then add the green pepper, cauliflower, salt and chilli powder, and continue to stir-fry gently for a further 5-7 minutes.
Finally, add the chana dhaal, tomato quarters and fresh coriander.
Blend the mixture together and transfer to a serving dish.
Serve with Masala Puri.