Cauliflower Upkari
A simple and comforting Konkani-style cauliflower stir-fry. Tender florets are tossed with a classic South Indian tempering of mustard seeds, urad dal, and curry leaves, then finished with fresh coconut for a delightful texture and flavor.
For 4 servings
6 steps. 15 minutes total.
- 1
Prepare the cauliflower: Wash the cauliflower thoroughly under running water
- a.Cut it into small, bite-sized florets of uniform size for even cooking. Set aside.
- 2
Temper the spices: Heat coconut oil in a wide pan or kadai over medium heat
- a.Once the oil is hot, add the mustard seeds and allow them to splutter completely, which should take about 30 seconds. Immediately add the urad dal and sauté for about 1 minute until it turns a light golden brown. Be careful not to burn it.
- 3
Add aromatics: Add the slit green chilies, curry leaves, and hing to the pan
- a.Sauté for another 30 seconds until the curry leaves become crisp and aromatic.
- 4
Step 4
- a.Cook the cauliflower: Add the cauliflower florets to the pan along with turmeric powder and salt. Stir well to ensure the florets are evenly coated with the oil and spices. Sprinkle 3 tablespoons of water over the cauliflower.
- 5
Steam until tender: Cover the pan with a lid and reduce the heat to low
- a.Let the cauliflower steam-cook for 8-10 minutes, stirring once or twice in between to prevent sticking. Cook until the florets are tender-crisp; they should have a slight bite and not be mushy.
- 6
Step 6
- a.Finish and serve: Once the cauliflower is cooked to your liking, turn off the heat. Add the fresh grated coconut and optional grated jaggery. Gently mix everything together. Let it sit for a minute for the flavors to meld. Serve hot as a side dish with rice and dal or with chapatis.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure cauliflower florets are completely dry before adding them to the pan to prevent splattering and ensure a good texture.
- 2Do not add more water than specified. The cauliflower should cook in its own steam. Excess water will make it soggy.
- 3For the best flavor, use fresh or frozen grated coconut. Desiccated coconut can be used in a pinch but will result in a drier texture.
- 4Keep a close watch on the urad dal during tempering; it can go from golden to burnt in seconds.
- 5Do not overcrowd the pan. Use a wide pan to allow the cauliflower to cook evenly without steaming too much and becoming mushy.
Adapt it for your goals.
Add Vegetables
Add 1 small potato, finely diced, along with the cauliflower for an 'Aloo Gobi' style upkari. You may need to cook it for a few minutes longer.
Spice it UpSpice it Up
For a different flavor profile, add 1/2 teaspoon of sambar powder or rasam powder along with the turmeric.
Add TanginessAdd Tanginess
Squeeze the juice of half a lime or 1 teaspoon of lemon juice over the dish just before serving for a fresh, tangy finish.
Add ProteinAdd Protein
Stir in a handful of boiled chickpeas or green peas in the last 2-3 minutes of cooking to add extra protein and texture.
Why this is on our healthy list.
Rich in Fiber
Cauliflower is an excellent source of dietary fiber, which is crucial for digestive health. Fiber helps promote regular bowel movements, feeds beneficial gut bacteria, and can contribute to a feeling of fullness, aiding in weight management.
Packed with Antioxidants
This dish contains numerous antioxidants from cauliflower (like sulforaphane), turmeric (curcumin), and curry leaves. Antioxidants help protect your body's cells from damage caused by free radicals and inflammation.
Supports Bone Health
Cauliflower is a good source of Vitamin K, a nutrient essential for bone health. Vitamin K plays a vital role in bone metabolism and improves calcium absorption, which can help reduce the risk of bone fractures.
Frequently asked questions
One serving of Cauliflower Upkari contains approximately 125-135 calories, making it a light and healthy side dish. The exact count can vary based on the amount of oil and coconut used.