Cauliflower Stir Fry is one of the easiest cauliflower recipes. This easy cauliflower recipe is quick and is easy to prepare and makes a perfect recipe for weekday lunch or weeknight dinner. This is a vegan and gluten free cauliflower recipe.
Cauliflower has plenty of health benefits and it is worth to add it in daily diet. It is high in fiber and is a useful source of antioxidants. It is also a low card alternative to grains and legumes and hence can be used to cook nutritious cauliflower rice stir fry.
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Ingredients used for making cauliflower stir fry Indian style:
- Vegetables: Fresh vegetables like cauliflower which is the star ingredient, red onion and tomatoes are used in this recipe. Look for notes on how to clean cauliflower.
- Spices: Spices like red chili powder or paprika, turmeric powder and garam masala are added in this stir fry recipe. Garam masala is optional, but addition of this spice powder enhances the taste of the dish being cooked. Both turmeric powder and garam masala can be found in any Indian grocery store.
- Lemon juice: This is also an optional ingredient. But addition of lemon juice enhances the taste of the cauliflower recipe.
- Oil: Any cooking oil like sunflower oil or canola oil or peanut oil can be used in this recipe for stir frying the cauliflower.
Other cauliflower recipes to try:
- Gobi Manchurian
- Oven roasted cauliflower
- Cauliflower soup
- Cauliflower pepper fry
- Cauliflower paratha
How to stir fry cauliflower?
- In a pan, add oil. When the oil heats, add chopped onions and fry till onions turn pinkish.
- Add chopped tomato and sauté till tomato turns mushy or bit soft.
- Next add the cauliflower florets and fry for 10 minutes.
- Add chili powder, turmeric powder and garam masala and mix well.
- Add lemon juice if you prefer a tangy spicy taste.
- Add salt to taste, mix well and garnish with chopped coriander leaves.
Notes to keep in mind while making stir fried cauliflower:
- I prefer the cauliflower a bit crispy, so I fry it for less time.
- For cleaning cauliflower, just cut the cauliflower florets and immerse them in warm water to which some salt has been added.
- After 20 minutes, drain the water and wash the cauliflower florets. This ensures that the worms (if any) are out of cauliflower.
- Increase chili powder quantity to 2 teaspoon if you prefer a bit spicier taste. I kept spice level low, as my kid prefers less spicy food.
- Addition of garam masala and lemon juice is optional.
Variations to make this stir fry :
You can substitute cauliflower for broccoli and follow the same steps to cook cauliflower.
How long should we cook the cauliflower?
You can cook the cauliflower for 5 to 10 minutes depending on how big the florets are cut into.
You can prepare this recipe during the morning rush hour and pack it for tiffin’s with phulkas or bread. You can even make a wrap with the phulka/chapati/tortilla and use this healthy stir fry as a stuffing for the vegetable wrap. This will ensure that your kid can easily eat this during the lunch break in school.
I kept the spice levels low in this Indian style stir fried cauliflower as my kid prefers low spice level. You can increase the quantity of chili powder as per your taste preference.
Cauliflower Stir Fry
Ingredients
- 2 cups cauliflower florets chopped
- 1 medium onion chopped
- 1 small tomato
- 1 teaspoon turmeric powder
- 1 teaspoon chili powder
- 1 teaspoon garam masala optional
- 1 tablespoon lemon juice optional
- 2 tablespoon oil
- To taste salt
Instructions
- In a pan, add oil. When the oil heats, add chopped onions and fry till onions turn pinkish.
- Add chopped tomato and sauté till tomato turns mushy or bit soft.
- Next add the cauliflower florets and fry for 10 minutes.
- Add chili powder, turmeric powder and garam masala and mix well.
- Add lemon juice if you prefer a tangy spicy taste.
- Add salt to taste, mix well and garnish with chopped coriander leaves.
Notes
- I prefer the cauliflower a bit crispy, so I fry it for less time.
- For cleaning cauliflower, just cut the cauliflower florets and immerse them in warm water to which some salt has been added.
- After 20 minutes, drain the water and wash the cauliflower florets. This ensures that the worms (if any) are out of cauliflower.
- Increase chili powder quantity to 2 teaspoon if you prefer a bit spicier taste. I kept spice level low, as my kid prefers less spicy food.
- Addition of garam masala and lemon juice is optional.
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Note: This post was published on 16-Feb-2015. Today I am re-posting it with new and updated images.
whoo !! simple n comforting stir fry..following u on pinterest would be very happy if you reciprocate.