Indian Cauliflower Stir Fry is a quick and flavorful vegetable side dish made with cauliflower florets, onion, tomato, turmeric, chili powder and garam masala.
This easy stovetop cauliflower recipe comes together in about 20 minutes and is perfect for busy weeknight dinners. The cauliflower stays slightly crisp while the onion, tomato and spices coat every floret with warm Indian flavor.
It is naturally vegan and gluten-free and works well as a side dish with rice, dal, roti or grilled protein. You can also tuck it into a tortilla or wrap for an easy lunch.
If you are looking for a simple way to cook cauliflower without roasting it in the oven, this Indian cauliflower stir fry is a great option.
Why you’ll love this cauliflower stir fry
This recipe works especially well for US readers because it is:
- ready in about 20 minutes
- made in one skillet
- vegan and gluten-free
- easy to adjust from mild to spicy
- made with ingredients available in most US grocery stores
- a good side dish for lunch or dinner
Ingredients for Indian cauliflower stir fry
Cauliflower: Use about 2 cups of small cauliflower florets. Cut them into evenly sized pieces so they cook at the same rate.
Red onion: Adds sweetness and depth of flavor. Yellow onion also works.
Tomato: Softens during cooking and lightly coats the cauliflower with flavor.
Turmeric: Adds earthy flavor and a golden color.
Chili powder: Use Indian red chili powder for more heat or paprika for a milder version.
Garam masala: Optional, but it adds warmth and classic Indian flavor.
Lemon juice: Brightens the dish at the end.
Oil: Use avocado oil, canola oil, sunflower oil or another neutral cooking oil.
Salt: Add to taste.
How to make cauliflower stir fry
- Heat oil in a large skillet over medium heat.
- Add the chopped onion and sauté for 3 to 4 minutes, until softened and lightly golden.
- Add the chopped tomato and cook for 2 to 3 minutes, until it begins to soften.
- Add the cauliflower florets and stir well.
- Cook for 7 to 10 minutes, stirring occasionally, until the cauliflower is tender-crisp.
- Add turmeric, chili powder and garam masala. Stir until the cauliflower is evenly coated with the spices.
- Add salt and lemon juice.
- Garnish with chopped cilantro and serve warm.
Can I use frozen cauliflower?
Yes. Thaw it first and pat it dry before cooking. Frozen cauliflower contains more moisture, so it may become softer than fresh cauliflower.
How do I keep cauliflower from getting mushy?
Cut the florets evenly and avoid overcooking. For a slightly crisp texture, cook the cauliflower for about 7 to 10 minutes over medium heat.
Is this cauliflower stir fry spicy?
It can be mild or spicy. Use paprika instead of Indian chili powder for a milder version.
Can I add other vegetables?
Yes. Broccoli, bell peppers, peas or carrots can be added. Your current post already mentions broccoli as a variation, so that is worth retaining.
What can I serve with Indian cauliflower stir fry?
Serve it with steamed rice, jeera rice, dal, roti, naan or as a filling for wraps and tortillas.
More cauliflower recipes:
If you enjoy this easy Indian cauliflower stir fry, try some of my other cauliflower recipes too. For a spicier variation, make this Cauliflower Pepper Fry. You can also try Air Fryer Cauliflower for a lighter, hands-off version, or make Cauliflower Paratha for a filling Indian breakfast or lunch. If you prefer something comforting, try my Cauliflower Soup or pair this stir fry with Jeera Rice for an easy weeknight meal.
Indian Cauliflower Stir Fry
Ingredients
- 2 cups cauliflower florets
- 1 medium onion chopped
- 1 small tomato chopped
- 1 teaspoon turmeric powder
- 1 teaspoon chili powder or paprika
- 1 teaspoon garam masala optional
- 1 tablespoon lemon juice optional
- 2 tablespoons oil
- salt to taste
- chopped cilantro for garnish
Instructions
- Heat oil in a large skillet over medium heat. Add chopped onion and sauté until softened and lightly golden.
- Add chopped tomato and cook until slightly soft.
- Add cauliflower florets and stir well. Cook for 7 to 10 minutes, stirring occasionally, until tender-crisp.
- Add turmeric, chili powder and garam masala. Toss until the cauliflower is evenly coated.
- Add salt and lemon juice.
- Garnish with chopped cilantro and serve warm.
Notes
Use paprika for a milder version.
Add extra chili powder if you prefer more heat.
Garam masala and lemon juice are optional.
Broccoli can be substituted for cauliflower.
For frozen cauliflower, thaw and pat dry before cooking.
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Note: This post was published on 16-Feb-2015.
whoo !! simple n comforting stir fry..following u on pinterest would be very happy if you reciprocate.