Posts tagged: recipes for cauliflower

Vegetable Manchurian Recipe

A hearty fusion of Indian and Chinese flavors, Indo-Chinese cuisine originated in Kolkata that is one of the easiest cities to reach from Mainland China. The food is an adaptation of Chinese seasonings and cooking techniques to suit the Indian palate. One of the popular dishes is vegetable Manchurian. This delectable dish is made from succulent deep-fried veggie balls simmered in a rich sauce that has a perfect balance of savory, sweet, sour, and spicy flavors. The veggie balls can either be served dry or in the sauce while the sauce can range from mildly spicy to fiery depending on the preference. This dish is a famous bar snack but it also works perfectly as an appetizer or a main dish. The best thing is you can whip up this dish in a flash. In traditional recipes, the veggie balls are either a cauliflower-based or a cabbage-based mixture but this recipe uses both cauliflower and cabbage along with other vegetables. This vegetable Manchurian is a perfect meatless dish paired with rice or bread. It can also be tossed with pasta or Asian noodles.

Ingredients:

Vegetable Balls:
• 1 medium carrot, peeled and sliced
• 10 green beans, cleaned and cut into bite-sized pieces
• ½ green capsicum, diced
• ½ cup of cauliflower florets
• ½ cup of chopped cabbage
• 2 tbsp all-purpose flour
• 2 tbsp cornstarch
• 1 tbsp salt or according to taste
• 2 tsp black pepper powder
• oil for deep-frying

Manchurian Sauce:
• 2 tbsp oil
• 1 tbsp chopped garlic
• 2 tbsp chopped spring onions (white parts only)
• ½ onion, chopped
• ½ green capsicum, chopped
• 2 tbsp tomato sauce
• 2 tbsp chili sauce
• 1 tsp soy sauce
• 1 tsp black pepper
• 1 tsp salt

Garnish:
• chopped spring onions (green parts)

Instructions:

This recipe takes about 30 minutes to make. Serves 4.

Put carrots, green beans, capsicum, cauliflower, and cabbage in a food processor.
Blend until they are finely chopped.
Transfer the chopped up vegetables in a large mixing bowl.
Add all-purpose flour, cornstarch, salt, and black pepper, then mix well.
With clean hands, shape the veggie mixture into small balls.
Heat oil in a pan over medium heat.
Fry veggie balls in batches until golden brown.
Place the fried veggie balls on a plate lined with a paper towel to drain excess oil.
Set aside while you prepare the sauce.
Heat oil in a separate pan over medium heat.
Add garlic, spring onions, onion, and capsicum and sauté for about 1 to 2 minutes.
Pour in tomato sauce, chili sauce, and soy sauce.
Stir-fry for about 1 minute.
Add salt and pepper, then mix.
Add in the fried veggie balls and toss well.
Once all the veggie balls are coated with the sauce, turn the heat off.
Transfer to a serving dish, then garnish with chopped spring onions.

Ideas And Tips:

Make sure to use enough oil for deep-frying. If you use less oil, the veggie balls will absorb more oil.

Make sure to fry on medium heat. If the oil is too hot, the veggie balls will quickly brown outside but still be raw inside.

Vegetable Manchurian Recipe
images – https://www.youtube.com/watch?v=4iFNUbi9OrU

Cauliflower – Quick And Tasty Recipe

Cauliflower is mainly cultivated for its edible white flesh called curd. It can be cooked in so many ways. It can be roasted, grilled, boiled, fried, steamed, pickled, or even eaten raw. Not only is cauliflower versatile, but it is also very easy to add to your diet. Cauliflower does not need too much prep time. All you need to do is to cut the head into florets for even cooking. A cooking time of 8 to 10 minutes with the right amount of seasoning is all it takes to have tender and delicious cauliflower florets. Cauliflower is also very nutritious. It is very low in calories yet high in fiber, vitamins, and minerals, which are essential for the body’s overall health.

Today, we are showing you one of the quickest ways to prepare a simple cauliflower dish that is bursting with exciting flavors. In this recipe, cauliflower florets are seared in a hot pan, stir-fried with onions, sweet peppers, and lots of garlic, then finished with a simple seasoning of salt, pepper, lemon zest, and lemon juice. This cauliflower dish will certainly be your next go-to healthy snack or side dish.

Ingredients:

This recipe takes about 20 minutes to make. Serves 2 to 3.

• 3 tbsp olive oil
• 1 head cauliflower, cut into florets
• 2 tbsp water
• 1 cup of diced red onion
• 1 head garlic, minced
• ½ cup of julienned sweet peppers
• ½ tsp salt
• ¼ cup of water
• zest of 1 lemon
• ¼ tsp black pepper
• 2 tbsp lemon juice

Instructions:

Heat olive oil in a pan over medium-high heat.
Add the cauliflower florets to the pan.
Sear the cauliflower for 2 minutes, stirring occasionally.
Pour water into the pan and continue stir-frying for another 2 minutes.
Reduce the heat to medium and add diced onion.
Stir-fry for 1 minute, then add garlic and sweet peppers.
Stir-fry for 1 to 2 minutes, then season with salt.
Stir well, then add water.
Cover the pan with a lid and simmer for 2 minutes.
Remove the lid, then stir in lemon zest.
Add black pepper, and lemon juice, then mix well.
Turn the heat off, then transfer the sautéed cauliflower to a serving dish.

Ideas And Tips:

Aside from cauliflower, you can use broccoli, long beans, green beans, winged beans or okra.

You may substitute lemon with lime or calamondin.

Cauliflower - Quick And Tasty Recipe
images – https://www.youtube.com/watch?v=O3mbpmSh388

Cauliflower Fried Rice 4 Ways

Cauliflower rice is becoming an extremely popular low-carb alternative to grains. You can get packaged ones in the freezer section of grocery stores or easily make your own. Cauliflower rice is simply made by cutting the head into small pieces, then chopping or grating them into grain-like bits using a blender, food processor, grater, potato masher or ricer. You can squeeze out the extra liquid from the grains before cooking them in some oil or butter. Aside from being simpler and quicker to cook than traditional rice, it is made from one of the most nutritious cruciferous vegetables on earth. Cauliflower is very low in calories yet high in vitamins and mineral. In fact, cauliflower contains some of almost every vitamin and mineral that you need. It is high in fiber, which is beneficial for overall health. It is a great source of antioxidants, which protect cells from harmful free radicals. It is a good source of choline, a nutrient involved in many processes in the body. It is rich in sulforaphane, a plant compound, which can reduce the risk of cancer, heart disease, and diabetes.

There are countless health benefits you can get from eating cauliflower rice so why not start cooking today. Here are four cauliflower fried rice recipes. Whether you follow a vegetarian, paleo or keto diet or simply want to reduce your carb intake, there is surely an amazingly healthy and delicious cauliflower fried rice recipe for you here.

Ingredients:

Cauliflower Rice:

This recipe takes about 5 minutes to make. Serves 1 recipe.

• 1 head of cauliflower

Sesame Chicken Fried Cauliflower Rice:

This recipe takes about 20 minutes to make. Serves 3 to 4.

• ¼ cup of water
• 1 chicken breast, diced
• 2 cups of frozen peas & carrots, thawed
• 2 tbsp soy sauce
• 2 tsp black pepper
• 1 recipe cauliflower rice
• 3 eggs, beaten
• 2 tbsp sesame seeds

Beef & Broccoli Fried Cauliflower Rice:

This recipe takes about 20 minutes to make. Serves 3 to 4.

• ¼ cup of water
• ¾ pound of flank steak, sliced into small strips
• 2 cups of broccoli florets
• 1 tsp salt
• 1 tsp black pepper
• 2 tbsp soy sauce
• 2 tbsp brown sugar
• 1 recipe cauliflower rice

Veggie Fried Cauliflower Rice:

This recipe takes about 20 minutes to make. Serves 3 to 4.

• ¼ cup of water
• ½ onion, diced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 yellow bell pepper, diced
• 2 cups of sliced mushrooms
• 2 tsp salt
• 1 tsp pepper
• 1 recipe cauliflower rice
• 3 eggs, beaten

Garlic Pork Cauliflower Rice:

This recipe takes about 20 minutes to make. Serves 3 to 4.

• ¼ cup of water
• 2 pork chops, diced
• 4 cloves garlic, finely diced
• ½ onion, sliced
• 1 tsp salt
• 1 tsp pepper
• 2 tbsp soy sauce
• ¼ cup honey
• 1 head cauliflower, riced
• 3 eggs, beaten
• ½ cup of chopped green onions

Instructions:

Cauliflower Rice:

Remove all the leaves, then cut the cauliflower into small florets.
Put the florets in a food processor.
Pulse just until coarsely ground but not mushed.
Transfer to a colander lined with kitchen or paper towel.
Squeeze the cauliflower rice to remove excess moisture.

Sesame Chicken Fried Cauliflower Rice:

Heat water in a large pan over medium-high heat.
Add the chicken and stir-fry for about 3 to 4 minutes or until the meat is no longer pink.
Add the peas, carrots, soy sauce, and black pepper.
Stir-fry until the pan is almost dry.
Add the cauliflower rice and continue stir-frying for 3 to 4 minutes.
Make a well in the center of the pan, then pour the beaten eggs into the well.
Stir the eggs until they are cooked, then mix with the rest of the ingredient in the pan.
Sprinkle sesame seeds, then mix well.
Turn the heat off and serve.

Beef & Broccoli Fried Cauliflower Rice:

Heat water in a large pan over medium-high heat.
Add the steak and stir-fry for 4 to 5 minutes or until meat is no longer pink.
Add the broccoli, salt, pepper, soy sauce, and brown sugar.
Stir-fry for 4 to 5 minutes or until most of the liquid has evaporated.
Stir in cauliflower rice.
Continue stir-frying for 3 to 4 minutes.
Turn off the heat and serve.

Veggie Fried Cauliflower Rice:

Heat water in a large pan over medium-high heat.
Add onions, bell peppers, mushrooms, salt, and pepper.
Stir-fry for 2 to 3 minutes.
Add cauliflower rice and continue stir-frying for 3 to 4 minutes.
Make a well in the center of the pan and pour eggs into the well.
Stir the eggs until they are cooked, then mix with the rest of the ingredient in the pan.
Turn the heat off and serve.

Garlic Pork Cauliflower Rice:

Heat water in a large pan over medium-high heat.
Add diced pork and stir-fry for about 4 to 5 minutes or until the meat is no longer pink.
Add garlic, onions, salt, pepper, soy sauce, and honey.
Stir-fry until the sauce starts to brown.
Add cauliflower rice and continue stir-frying for 3 to 4 minutes.
Make a well in the center of the pan and pour eggs into the well.
Stir the eggs until they are cooked, then mix with the rest of the ingredient in the pan.
Sprinkle chopped green onions and mix well.
Turn the heat off and serve.

Ideas And Tips:

For all the recipes, you can use rice, quinoa, broccoli rice, barley, couscous, farro, freekeh, bulgur wheat, shirataki rice, adlai, amaranth, millet, buckwheat, poha, maize rice, spaghetti squash or spiralized vegetables.

Cauliflower Fried Rice 4 Ways
images – https://www.youtube.com/watch?v=X8HbnLxMApU