Cauliflower power

Cauliflowers are very versatile vegetables, and can take on a wide range of flavours. They also cook quickly, and are an easy option to add something healthy on the menu.

Cauliflower with Coconut and Tamarind

Ingredients

2 tbsp coconut cream

5 tbsp milk

1 tbsp tamarind pulp

1 tbsp chickpea flour (besan)

1½ tsp chili powder

1 tsp coriander seeds

1 cauliflower, broken into small florets

1 tsp mustard seeds

2 tbsp vegetable oil

Salt, to taste

Method

Dilute the coconut cream in the milk. Soak the tamarind in 2 tablespoons of boiling water for 5 to 10 minutes. Squeeze the husk and discard the tamarind piece, saving the water. Combine the tamarind water with the flour, chilli powder and coriander in a bowl, and mix well. Add the cauliflower and coconut milk, and stir until cauliflower is coated. Heat oil in a saucepan, then put in the mustard seeds. Once the mustard seeds start popping, add the cauliflower mixture. Cover, and let simmer, stirring occasionally until cauliflower is tender.

Spicy Cauliflower

Ingredients

2 tbsp curry powder

1 tsp garam masala

1 tsp mustard seeds

2 tbsp oil

1 large onion, sliced

2 cloves garlic, minced

1 tsp ginger, minced

Salt to taste

½ kg eggplant, cut into small chunks

3 cups cauliflower, broken into small florets

2 to 3 tomatoes, diced

1 cup canned chickpeas

½ cup plain yoghurt (preferably non-fat)

Method

Warm a heavy pan over medium heat. Toast the curry powder, garam masala, and mustard seeds on it for about a minute, stirring continuously, until the spices begin to darken. Move the toasted spices to a small bowl.

Heat oil in the pan, and add the onion, garlic, ginger, and salt. Stir for about 3 to 4 minutes, until softened. Stir in the eggplant, cauliflower, tomatoes, chickpeas, ½ cup water, and the toasted spices. Bring to a simmer. Reduce the heat, cover and simmer for 15 to 20 minutes, stirring occasionally until the vegetables are tender.

Serve with a spoonful of yogurt.

Palak Methi Roti

Adding methi, palak and paneer to whole wheat rotis increases their calcium content greatly. Methi is also rich in calcium and vitamins A and C.

Ingredients

(Makes 6 rotis)

1 teacup whole wheat flour

1 tsp oil

½ teacup methi (fenugreek) and palak/spinach leaves, finely chopped

1 tbsp yoghurt, or more if necessary

½ tsp chilli powder

¼ tsp turmeric powder

A pinch of asafoetida (optional)

½ tsp sugar

Salt to taste

1 tbsp paneer, grated

Method

Mix together all the ingredients except the paneer, and knead into a dough. Add more yoghurt if required to make the dough. Divide the dough into 6 portions, and roll out into rotis. Cook the rotis on tawa (griddle), on both sides. Sprinkle the paneer on the hot rotis.