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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.
Prepare the cauliflower: Wash the cauliflower thoroughly under running water. Cut it into small, bite-sized florets of uniform size for even cooking. Set aside.
Temper the spices: Heat coconut oil in a wide pan or kadai over medium heat. 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.
Add aromatics: Add the slit green chilies, curry leaves, and hing to the pan. Sauté for another 30 seconds until the curry leaves become crisp and aromatic.
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.
Steam until tender: Cover the pan with a lid and reduce the heat to low. 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.
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.
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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.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 122.08 calories per serving with 3.43g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
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.
For a different flavor profile, add 1/2 teaspoon of sambar powder or rasam powder along with the turmeric.
Squeeze the juice of half a lime or 1 teaspoon of lemon juice over the dish just before serving for a fresh, tangy finish.
Stir in a handful of boiled chickpeas or green peas in the last 2-3 minutes of cooking to add extra protein and texture.
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.
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.
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.
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.
Yes, it is very healthy. Cauliflower is a low-calorie, high-fiber vegetable rich in vitamins C and K. The use of coconut oil provides healthy fats, and spices like turmeric have anti-inflammatory properties. It's a nutritious, plant-based dish.
Yes, you can use frozen cauliflower florets. There is no need to thaw them first. Add them directly to the pan after the tempering, but you may not need to add any water, as the frozen florets will release moisture as they cook.
This dish is traditionally served as a side dish (palya) in a South Indian meal, alongside steamed rice, sambar or dal, and rasam. It also pairs wonderfully with chapatis or rotis.
The most common reasons for mushy upkari are overcooking or adding too much water. Cook the cauliflower on low heat just until it's tender-crisp, and only sprinkle a small amount of water to create steam.
While fresh coconut is key to the authentic taste and texture of an upkari, you can omit it if necessary. The dish will still be flavorful from the tempering, but it will lack the characteristic sweetness and moistness.