Quick Stir Fry Cauliflower
by Tarla Dalal
Indian cauliflower stir fry recipe | 15 minute cauliflower stir fry | healthy cauliflower stir fry | low carb cauliflower stir fry | with 11 amazing images.
Indian cauliflower stir fry recipe is a simple recipe which can be enjoyed as main meal for lunch or dinner or even evening snack time. It is quick to make too, thus named 15 minute cauliflower stir fry. Learn how to make healthy cauliflower stir fry.
To make low carb cauliflower stir fry, heat the oil in a deep non-stick pan and sauté the cauliflower along with some salt. Cover with a lid and cook the cauliflower for about 8 minutes. Keep tossing in between to avoid the cauliflower from being burnt. Sprinkle some water and again cook for 2 to 3 minutes. Finally add some garlic powder, salt and black pepper powder and toss well. The stir fry is ready.
Cauliflower is a low carb veggie and a smart choice for those on weight-loss diet. All you need to do is not fry it. Sauté it as done in the recipe of Indian cauliflower stir fry recipe. It also abounds in vitamin C which helps to add glow to your skin, build your immune system to fight against diseases and protects the lining of your eyes as well. Of course, some amount of Vitamin C is lost in cooking, but you will benefit from the remaining.
Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccoli, kale, radish, brussel sprouts, red cabbage maintain Estrogen balances. Estrogen hormone is more important to women and also called the female sex hormone which is crucial for reproductive development. So don’t miss on trying out this healthy cauliflower stir fry.
15 minute cauliflower stir fry is relished best off the tava.
Serve as a side dish with Hakka Noodles or Chinese Fried Rice .
Enjoy Indian cauliflower stir fry recipe | 15 minute cauliflower stir fry | healthy cauliflower stir fry | low carb cauliflower stir fry | with step by step photos.
Quick Stir Fry Cauliflower recipe - How to make Quick Stir Fry Cauliflower
Preparation Time: Cooking Time: Total Time:
Makes 2 servings
For Quick Stir Fry Cauliflower
2 cups cauliflower florets
1 tsp oil
1 tsp garlic (lehsun) powder
salt and to taste
For quick stir fry cauliflower
- For quick stir fry cauliflower
- To make {span class="bold1"}quick stir fry cauliflower{/span}, heat the oil in a non-stick tava (griddle), add the cauliflower florets and salt and sauté on a medium flame for 2 minutes.
- Lower the flame, cover with a lid and cook for 8 minutes, while tossing occasionally.
- Sprinkle 4 tbsp of water, cover with a lid and cook on a slow flame for 2 to 3 minutes, while tossing occasionally.
- Switch off the flame, add the garlic powder, salt and pepper and toss well.
- Serve {span class="bold1"}quick stir fry cauliflower{/span} immediately.
If you like Quick Stir fry Cauliflower
- If you like Quick Stir fry Cauliflower, then also try other healthy stir fry recipes like:
For Quick Stir fry Cauliflower
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To prepare Indian cauliflower stir fry recipe | 15 minute cauliflower stir fry | healthy cauliflower stir fry | low carb cauliflower stir fry, firstly clean the cauliflower head, remove the leaves and cut them into medium-sized (bite-sized) florets.
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Rinse the cauliflower florets with water. If you are afraid of the hidden crawlies inside the cauliflower, then boil them for 3-4 minutes, drain and pat dry them before using. If you have more time, then submerge them in salted water for 15 minutes and then use.
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Heat the oil in a non-stick tava (griddle), add the cauliflower florets.
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Add little salt.
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Sauté healthy cauliflower stir fry on a medium flame for 2 to 3 minutes.
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Lower the flame, cover with a lid and cook for 8 minutes, while tossing occasionally.
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Sprinkle 4 tbsp of water. This is added so the cauliflower florets do not burn and cook further.
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Cover with a lid and cook on a slow flame for 2 to 3 minutes, while tossing occasionally.
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Switch off the flame, add the garlic powder for low carb cauliflower stir fry. Garlic paste is not added as we want this to be dry, garlic powder is easily available in all super markets.
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Add the salt.
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Add pepper.
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And toss well.
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Serve Indian cauliflower stir fry recipe immediately.
Health Benefits of Quick Cauliflower Stir-fry
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Quick Cauliflower Stir fry – for Weight Loss, PCOS and Keto Diet.
- With 45 calories and 3 g of carbs per serving, this is a perfect choice for those aiming a trimmed waist line.
- Women with PCOS, can enjoy this as a snack during evening time.
- Cauliflower are also a good source of vitamin C. Though some amount of vitamin C is lost in stir-frying, but u will surely benefit from some amounts.
- Vitamin C helps build immunity and fight inflammation.
- Use peanut oil to benefit from its comparatively high MUFA count than other oils used in Indian cooking.
| Energy | 45 cal |
| Protein | 1.9 g |
| Carbohydrates | 3 g |
| Fiber | 2.7 g |
| Fat | 2.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 44.7 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 41.5 mg |
| Folic Acid | 42.2 mcg |
| Calcium | 24.4 mg |
| Iron | 0.9 mg |
| Magnesium | 13.3 mg |
| Phosphorus | 42.2 mg |
| Sodium | 39.2 mg |
| Potassium | 102.1 mg |
| Zinc | 0.3 mg |
A simple recipe with basic ingredients,yet tastes so good.Works well as a side dish.
This is one of my favourite super tasty and super healthy recipes.. Just stir frying cauliflower with simple seasoning, nothing complicated makes it a super duper hit.. I have this many times when I want to have something light and not heavy for dinner, I have this and am all sorted..