Cauliflower and green peas stir-fry is a popular winter dish from the North of India. You can make it with fresh green peas when they are available in winters. Alternatively, you can use frozen peas in any of the season.
Nutrition and Consumption
Cauliflower and green peas is a delicious and super nutritious meal option that covers majority of your nutritional needs. It is a dense source of minerals, vitamins and antioxidants. Also, it is packed with proteins and liver health promoting nutrients to support your health and weight loss goals.
This recipe is recommended for children, pregnancy, menopause, and generally for all age groups. It is good for balancing all three dosha in moderation and may put vata dosha off when consumed in excess.
Do note that both cauliflower and green peas are slightly hard to digest, that’s why consume in moderation when struggling with gas, bloating and poor digestive fire and vata imbalance disorders.
The Recipe
Cauliflower and Green Peas Stir-fry | Weight Loss Recipes
Equipment
- Heavy Bottom Pan or Pot
Ingredients
- 300 g Cauliflower
- 150 g Green Peas Use frozen or fresh peas. Both are great for this recipe.
- 1½ tsp Rock Salt To taste
- ½ tsp Turmeric Powder
- ½ tsp Cumin Seeds
- ½ tsp Mustard Seeds
- ½ tsp Coriander Seeds Powder
- 1 pinch Asafetida
- 1 Bay leaf optional
- 2 tbsp Mustard Oil Olive Oil, Ghee Or any pure cooking oil
- 2 Garlic Cloves Minced
- 1 Medium Onion optional
- 1½ Medium Tomatoes
- 3 sprigs Fresh coriander leaves or cilantro leaves finely chopped
- 1 inch Fresh ginger root pounded or chopped
Instructions
Cutting and preparing the vegetables
- Wash the cauliflower and cut tit into small pieces (about 1 inch) each. Don't make pieces too small.
- Soak the frozen peas in warm water (for about 15-20 mins). If fresh, then wash them and keep aside.
- Finely chop onion and tomatoes. Keep aside.
- Pound the ginger and garlic together.
Cooking the Vegetables
- Heat the pan on medium and add oil.
- When the oil is little hot, then add asafetida, bayleaf, mustard and cumin seeds.
- Once the seeds start to crackle, add in the onion, ginger and garlic mix. Stir till it turns golden brown.
- Now add the cauliflower, green peas and chopped tomato. Mix well and cover. Let it cook for 2-3 mins on medium heat.
- Add in the dried spices – turmeric powder and coriander seeds powder, and salt. Mix well and cover for about 5-10 mins.
- If you have already soaked green peas in warm water, then cooking time will be less. So check that the green peas are starting to soften but not fully cooked yet. Cook for 2-3 mins.
- Check that green peas and cauliflower are cooked well. Garnish with chopped coriander leaves. Enjoy!
