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Cauliflower Milagu Varuval Recipe | CraftMyMeals | CraftMyMeals

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Cauliflower Milagu Varuval

chettinadeasyveganvegetariangluten-freedairy-free

nut-free

soy-free

kosher

mediterranean

Cauliflower Milagu Varuval

Popularity

2.0

Taste Score:8/10

A fiery and aromatic Chettinad stir-fry where cauliflower florets are roasted with a generous amount of freshly crushed black pepper. This simple yet bold dish is a perfect side for rice and sambar.

Prep15m

Cook20m

Servings4

Serving:1 cup

128 cal

Ingredients

For 4 servings

500 g Cauliflower (Cut into medium florets)
4 cup Water (For blanching)
1 tsp Salt (For blanching water)
0.5 tsp Turmeric Powder (For blanching water)
2 tbsp Sesame Oil (Also known as gingelly oil)
1 tsp Mustard Seeds
1 tsp Urad Dal (Split black gram)
1 tsp Fennel Seeds
1 sprig Curry Leaves
1 pcs Onion (Medium, finely chopped)
2 pcs Green Chili (Slit lengthwise)
1 tbsp Ginger-Garlic Paste
1 tsp Coriander Powder
1 tsp Cumin Powder
2 tsp Black Pepper (Freshly and coarsely crushed)
0.5 tsp Garam Masala
2 tbsp Coriander Leaves (Freshly chopped, for garnish)

Nutrition per Serving

128

Calories

Protein

10g

Carbs

Instructions

1
Blanch the Cauliflower
- Wash the cauliflower and cut it into medium-sized florets.
- In a large pot, bring 4 cups of water to a rolling boil. Add 1 tsp of salt and 1/2 tsp of turmeric powder for blanching.
- Carefully add the cauliflower florets to the boiling water and blanch for exactly 3 minutes. They should be slightly tender but still crisp.
- Immediately drain the florets in a colander and set aside to dry completely.
2
Prepare the Tempering (Tadka)
- Heat sesame oil in a wide, heavy-bottomed pan or kadai over medium heat.
- Once the oil is hot, add the mustard seeds and allow them to splutter completely.
- Add the urad dal and sauté for 30-40 seconds until it turns light golden brown.
- Add the fennel seeds and curry leaves, and sauté for another 20 seconds until the curry leaves are crisp and fragrant.
3
Sauté Aromatics and Spices

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55 min

395cal

38gprotein

About This Cauliflower Milagu Varuval Recipe

A fiery and aromatic Chettinad stir-fry where cauliflower florets are roasted with a generous amount of freshly crushed black pepper. This simple yet bold dish is a perfect side for rice and sambar.

This chettinad recipe takes 35 minutes to prepare and yields 4 servings. At 128.1 calories per serving with 4.2g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.

Fat

Fiber7g

Sodium68mg

Potassium565mg

Phosphorus90mg

Know more about our calculations

Add the finely chopped onion and slit green chilies to the pan. Sauté for 4-5 minutes until the onions become soft and translucent.

Add the ginger-garlic paste and cook for 1 minute until its raw aroma disappears.

Reduce the heat to low. Add 1/2 tsp turmeric powder, coriander powder, and cumin powder. Stir continuously for 30 seconds to prevent burning.

Cook the Cauliflower

Add the blanched cauliflower florets and 1 tsp of salt to the pan.
Gently toss everything together to ensure the florets are evenly coated with the masala.
Cover the pan and cook on low to medium-low heat for 5-7 minutes, or until the cauliflower is tender but not mushy.

Roast and Finish

Uncover the pan and increase the heat to medium-high.
Sprinkle the coarsely crushed black pepper and garam masala over the cauliflower.
Stir-fry for 3-4 minutes, tossing frequently, until the cauliflower gets light brown roasted spots and the masalas are dry and fragrant.
Turn off the heat, garnish with freshly chopped coriander leaves, and serve hot.

Pro Tips

1For the most authentic and potent flavor, always use freshly crushed black peppercorns. Pre-ground pepper will not have the same pungent aroma.
2Do not over-blanch the cauliflower. It should retain a slight crunch, as it will cook further in the pan.
3Ensure the blanched cauliflower is well-drained and dry. Excess moisture will prevent it from roasting properly.
4Roasting on medium-high heat at the end is the key to achieving the 'varuval' (dry roast) texture.
5Sesame (gingelly) oil provides a traditional Chettinad flavor, but any neutral vegetable oil can be used as a substitute.

Recipe Variations

Protein Boost

Add 100g of cubed paneer or 1/2 cup of boiled chickpeas along with the cauliflower for a more filling dish.

With Other Vegetables

This recipe works wonderfully with other vegetables like potatoes (Urulai Milagu Varuval), broccoli, or mushrooms. Adjust cooking times accordingly.

Nutty Crunch

For added texture and flavor, garnish with 1 tablespoon of roasted peanuts or cashews at the end.

Extra Flavor

Add 1/4 cup of grated fresh coconut during the final roasting step for a classic South Indian touch.

Health Benefits

✨

Rich in Antioxidants

Cauliflower, turmeric, and black pepper are packed with antioxidants that help combat oxidative stress and protect your body's cells from damage by free radicals.

🌾

Supports Digestive Health

As an excellent source of dietary fiber, cauliflower promotes healthy digestion, aids in regular bowel movements, and supports a balanced gut microbiome.

✨

Potent Anti-inflammatory Properties

The piperine in black pepper and curcumin in turmeric are well-known for their powerful anti-inflammatory effects, which can help reduce chronic inflammation in the body.

🛡️

Boosts Immunity

Cauliflower is high in Vitamin C, a crucial nutrient for a strong immune system. The spices also contribute to overall wellness.

Frequently Asked Questions

Is Cauliflower Milagu Varuval healthy?

Yes, it is a very healthy dish. Cauliflower is low in calories and high in fiber, vitamins C and K. Spices like black pepper and turmeric offer anti-inflammatory and antioxidant benefits. Using a moderate amount of oil keeps it nutritious.

How many calories are in one serving?

A single serving of approximately 1 cup (170g) contains around 130-150 calories, primarily from the oil and cauliflower. It's a light and healthy side dish.

Can I use pre-ground black pepper?

While you can, it is highly recommended to use freshly and coarsely crushed black peppercorns. This is the star ingredient, and fresh pepper provides a superior aroma and pungent heat that is characteristic of Chettinad cuisine.

How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a pan over medium heat to help restore some of its texture. Microwaving is also an option.

Can I make this dish without onion?

Absolutely. For a no-onion version, simply skip the onion. You can add a pinch of asafoetida (hing) to the hot oil during tempering to add a savory depth of flavor.