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Quick Cabbage Poriyal With Spicy Cauliflower
Indulge in this Quick Cabbage Poriyal with Spicy Cauliflower – a speedy, Indian-inspired stir-fried salad bringing you a burst of flavour and nutrition. Vegan, diabetes diet friendly and heart healthy too. Done in 20 minutes!
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Ingredients
- 1 head cauliflower, small, medium-sized florets
- 2 tbsp olive oil, extra virgin
- 1 tsp turmeric, powder
- 1 tsp smoked paprika
- 2 tsp oregano, dried
- 1 tsp black pepper, coarse
- 1 tsp chilli powder, hot
- ½ tsp salt, sea salt, adjust to taste
- 1 tomato, extra large, cut into small chunks
- ¼ cup water
- 1½ cup red cabbage, washed, very thinly sliced
- ¼ cup peanuts, unsalted, whole
Instructions
- Heat a large cooking pan and combine cauliflower florets with oil, turmeric, oregano, chilli, smoked paprika, and black pepper. Toss to coat evenly and stir-fry for about 2 minutes on medium-high heat, stirring to prevent burning.
- Incorporate tomatoes, ensuring an even mix, and continue cooking for approximately 7 minutes until the cauliflower reaches a tender, non-mushy consistency. Turn off the heat, mix in the shredded cabbage, garnish with peanuts, and serve warm.
Notes
Cauliflower Substitutes:
- If cauliflower isn't your go-to, consider using broccoli for a similar texture and flavour profile. Alternatively, diced potatoes can add a hearty touch.
Pairing ideas for a balanced plate
- Chicken Patties or Fish Curry: Protein-packed options with a choice of Homemade Soft Roti, accompanied by a green salad, your favourite fruit, and Greek yogurt.
- Egg Bhurji: For a vegetarian delight with crusty wholegrain bread, chopped peppers, cucumber, and a mix of nuts and seeds to finish your meal.
- Vegan Option: Black Eyes Peas Curry (Lobya): Plant-based protein served with Multigrain Paratha, complemented by fresh or frozen fruits.
Food safe storage
- After preparing the Poriyal, allow it to cool to room temperature before transferring it to an airtight container. Refrigerate promptly, and consume within 3 days for optimal freshness. Reheating? Make sure it's steaming hot all the way through.
Nutrition Information:
Calories: 174kcal (9%)Carbohydrates: 14g (5%)Protein: 6g (12%)Fat: 12g (18%)Saturated Fat: 2g (10%)Polyunsaturated Fat: 3gMonounsaturated Fat: 7gSodium: 356mg (15%)Potassium: 705mg (20%)Fiber: 6g (24%)Sugar: 5g (6%)Vitamin A: 1043IU (21%)Vitamin C: 93mg (113%)Calcium: 82mg (8%)Iron: 2mg (11%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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