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Spicy Stir Fried Cauliflower Recipe
|Chana dal||2 Ounce (50 Gram)|
|Mixed seeds||1⁄2 Teaspoon (Use Mix Of Fennel Seeds, Coriander Seeds, White Cumin Seeds)|
|Whole dried red chili||4|
|Garlic||4 Clove (20 gm), sliced|
|Fresh ginger piece||1 1⁄2 Inch, shredded (1 1/2 Inch)|
|Corn oil||4 Tablespoon|
|Spring onions||1 Bunch (100 gm), chopped|
|Green pepper||To Taste, deseeded and sliced|
|Cauliflower||1⁄2 , cut into florets|
|Chili powder||1 Teaspoon|
|Tomatoes||2 , cut into quarters|
|Chopped fresh coriander||2 Tablespoon|
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
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.