This cauliflower recipe is easy to make and highly nutritious as it contains essential micronutrients in the forms of minerals, vitamins, and flavonoids.

A quick go on the nutritional profile for you to feel good about what you are going to make!! 

Poppy Seeds – Nutrition and Benefits

Poppy seeds or Khus Khus (as they are known as in most parts of India) are an integral part of some of the delicious and sought after Indian recipes. They are mostly used in ground form along with other spices and added to the curries.

Poppy seeds are a good source of Omega 3 Fatty Acids, Folates, Vitamins B1, and minerals such as Iron, Calcium, and Magnesium. Poppy Seeds have multiple health benefits as listed below:

  • support a healthy digestive system
  • promote good sleep
  • support the cardiovascular system
  • help relieve pain

Cauliflower – Nutrition and Benefits

Cauliflower is a versatile cruciferous vegetable that is widely available in different parts of the world. It can be easily blended into pasta, soup, salad, Indian curries (plenty of versions and one version we will go through today), with eggs, and as a stir-fry. 

One serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It is also a good source of vitamin K, proteins, B Vitamins, minerals as Magnesium, Phosphorus, Potassium, and Manganese, fiber, folate, and pantothenic acid.

Cauliflower is great to detox, prevent inflammation, digestion, and support cardiovascular functions of the body.

Melon Seeds – Nutrition and Benefits

Melon Seeds or Magaz as they are known in India to have a rich nutritional profile. Unlike other seeds and nuts, melon seeds are known to cool the body and help flush the toxins out.

They have high fiber content and are known to support the digestive system. Melon Seeds form an essential part of the early foods given to new mothers in India.

They are rich in Omega 6, Folate, B Vitamins, Iron, Magnesium, Phosphorus, Zinc, and Manganese. Here are some health benefits:

  • Regulate blood sugar level
  • Heart-healthy as they help regulate blood pressure
  • Good for skin and healthy hair
  • Support the Immune system, digestive system, and memory function
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Cauliflower stir-fry with Melon seeds and Poppy Seeds (Indian style Recipe)

This cauliflower recipe has a creamy texture from the poppy seeds and melon seeds and utterly delicious. It is great for kids, for Diabetics, and for expecting mothers. Combine this with the proteins and carbohydrates of your choice to get a hearty meal! 
Prep Time15 mins
Cook Time15 mins
Course: Main Course
Cuisine: Indian
Diet: Diabetic
Servings: 2 people
Author: Nidhi Bansal
Cost: $5


  • Grinder
  • Deep Pan or Cast Iron Kadhai


  • 1 Medium Cauliflower
  • 3 tsp Poppy Seeds
  • 3 tsp Melon Seeds
  • 1 Medium Onion coarsely chopped
  • 2 cloves Garlic
  • 1 sprig Fresh coriander leaves or cilantro leaves finely chopped
  • tsp Mustard Seeds
  • tsp Turmeric Powder
  • tsp Roasted Cumin Seeds Powder
  • 1 tsp Coriander Seeds Powder
  • 2 tsp Rock Salt to taste
  • 4-5 tsp Ghee or Olive Oil Or any pure cooking oil of your choice


Making the seeds paste

  • Soak poppy seeds and melon seeds in 2 tablespoons of water for 15 mins.
  • Blend with onion and garlic to get a smooth white paste.

Cooking Cauliflower

  • Heat the pan and add put 2 tsp Ghee.
  • Stir-fry the cauliflower florets (refer to the picture of size estimation. Not too big as it won't absorb the flavors and not too small for it will get mashed up).
    cauliflower-poppy seeds-min
  • Take cauliflower off the pan after it turns slightly yellow-brown.
  • Put 2-3 teaspoon of Ghee in a heated pan, add mustard seeds.
  • After the seeds stop popping, add the white paste. Mix well and roast till the paste turns a little brown.
  • Blend the tomato to get puree and add the puree to the pan.
  • Add the spices, cumin, turmeric, and coriander powder. Roast for 1 minute.
  • Add cauliflower and 4-5 tablespoons of water. Add salt to taste.
  • Once cauliflower is a little soft and as per your liking, close the heat and garnish with fresh coriander leaves.
  • And there it is, ready to be served, your own cauliflower curry.
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