Ah Cauliflower!

Beautiful head of Cauliflower


Cauliflower with Fresh Ginger and Green Peas


1 Head of Cauliflower, cut into florets

1 cup Green Peas (can be frozen)

1 inch piece of fresh Ginger, julienned (cut into thin matchsticks)

2 Tbs. Vegetable Oil

1 tsp. Turmeric Powder

1 Tbs. Cumin Seeds

½ tsp. Cayenne Pepper (or to taste)

Salt to taste

¼ cup Water

Fresh Cilantro for garnish


Heat a heavy bottom skillet on medium high heat.  Add the oil and let it heat for a few seconds and add the cumin seeds.  Cook for a minute and then add the ginger.  Stir and cook for another minute making sure the ginger or cumin do not burn.

Add the cauliflower florets, turmeric, cayenne and salt.  Stir well to incorporate all the spices with the cauliflower.  When the spices seem well mixed in, add the water and cover the skillet with a lid.  Turn the flame down to medium.

Check the cauliflower in about 5 to 7 minutes to see if it is cooked through by inserting a pairing knife-it should slide in easily.  Once it is cooked to the desired consistency remove the lid, raise the heat to high and let any remaining water evaporate.  Add the peas, stir and cook for another few minutes, or until the peas have heated through.  Check the seasoning for salt.

Garnish with cilantro and serve hot.


The same recipe can be made with Broccoli Florets.

Cauliflower with fresh ginger

I don’t eat by how nutritious something is – but maybe if you just glimpse at the following -it’ll make you want to try out cauliflower.

Nutritional Value of Cauliflower
Given below is the amount of nutrients in 100 gm of raw cauliflower
  • Carbohydrates – 5 g
  • Sugars – 2.4 g
  • Dietary fiber – 2.5 g
  • Protein – 2 g
  • Thiamin (Vitamin B1) – 0.057 mg
  • Riboflavin (Vitamin B2) – 0.063 mg
  • Niacin (Vitamin B3) – 0.53 mg
  • Pantothenic acid (B5) – 0.65 mg
  • Vitamin B6 – 0.22 mg
  • Folate (Vitamin B9) – 57 μg
  • Vitamin C – 46 mg
  • Calcium – 22 mg
  • Iron – 0.44 mg
  • Magnesium – 15 mg
  • Phosphorus – 44 mg
  • Potassium – 300 mg
  • Zinc – 0.28 mg
  • Energy – 20 kcal (100 kJ)
Health & Nutrition Benefits of Eating Cauliflower
  • The allicin in cauliflower is known to promote a healthy heart and reduce the risk of strokes
  • Cauliflower contains selenium and vitamin C, both of which work together to strengthen the immune system.
  • Cauliflower has been associated with the maintenance of a healthy cholesterol level.
  • Being rich in folate, cauliflower is known to help improve cell growth and replication.
  • The high amount of fiber in cauliflower improves colon health and can even help prevent cancer.
  • Recently, it was found that cauliflower contains ‘indole-3-carbinol’, a substance that can prevent breast and other female cancers.
  • The glucosinolates and thiocyanates, present in cauliflower, increase the ability of liver to neutralize potentially toxic substances.
  • Cauliflower acts as a blood and liver detoxifier.
  • Sulforaphane, a substance in cauliflower, can remove cancer causing chemicals and also stop the spread of cancer cells, even in the later stages of their growth.
  • Researches have suggested that cauliflower contains certain phyto-chemicals that might help reduce the risk of some hereditary cancers.
The people suffering from the following ailments can benefit from the consumption of cauliflower:
  • Arthritis
  • Asthma
  • Constipation
  • High Blood Pressure
  • Kidney and Bladder Disorders



Geetika Khanna-Indianculinarycenter.com-geetika@indianculinarycenter.com