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A simple and delicious Odia-style cauliflower stir-fry. Tender cauliflower florets are tossed with the unique five-spice blend of panch phoron, creating a comforting and flavorful side dish that pairs perfectly with rice and dal.
Prep the Cauliflower: Cut the cauliflower into small, uniform florets. Wash them thoroughly under running water and drain completely. Pat dry with a kitchen towel to ensure they fry well and don't steam.
Temper the Spices: Heat mustard oil in a kadai or heavy-bottomed pan over medium-high heat until it just begins to smoke and its pungent aroma mellows (about 1-2 minutes). Reduce the heat to medium, add the panch phoron, and let the seeds crackle and splutter for about 30 seconds.
Sauté Aromatics: Add the finely chopped onion and slit green chilies to the pan. Sauté for 3-4 minutes, stirring occasionally, until the onions become soft and translucent.
Cook the Cauliflower: Add the cauliflower florets, turmeric powder, red chili powder, and salt to the pan. Toss everything together until the florets are evenly coated with the oil and spices. Cover the pan with a lid, reduce the heat to low, and cook for 10-12 minutes. Stir every few minutes to prevent sticking. The cauliflower will cook in its own steam; do not add water.
Finishing Touches: After 10-12 minutes, check if the cauliflower is tender but still has a slight bite. If so, remove the lid, increase the heat to medium, and stir-fry for another 2-3 minutes to evaporate any excess moisture and allow the florets to get slightly browned and crisp at the edges.
Garnish and Serve: Turn off the heat and garnish with freshly chopped coriander leaves. Serve hot as a side dish with dal, rice, or roti.
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A simple and delicious Odia-style cauliflower stir-fry. Tender cauliflower florets are tossed with the unique five-spice blend of panch phoron, creating a comforting and flavorful side dish that pairs perfectly with rice and dal.
This odia recipe takes 30 minutes to prepare and yields 4 servings. At 147.12 calories per serving with 3.57g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add one medium potato, peeled and diced, along with the cauliflower florets for a more substantial dish.
For a slight tang, add one finely chopped tomato after the onions have softened and cook until it turns mushy.
Add a pinch of sugar (about 1/4 tsp) along with the salt to balance the flavors and enhance the taste.
For a deeper flavor, add 1 teaspoon of ginger-garlic paste after the onions and sauté for a minute before adding the cauliflower.
Cauliflower is an excellent source of dietary fiber, which is essential for digestive health, promoting regular bowel movements and feeding the beneficial bacteria in your gut.
This dish contains powerful antioxidants from cauliflower (sulforaphane) and turmeric (curcumin), which help protect your cells from harmful free radicals and inflammation.
Mustard oil, used traditionally in this recipe, is rich in monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which can help reduce bad cholesterol and support overall cardiovascular health.
Cauliflower is exceptionally high in Vitamin C, a crucial nutrient that supports a healthy immune system and helps protect the body against infections.
Panch Phoron is a whole spice blend originating from the Indian subcontinent, used commonly in Eastern India, especially in Odia and Bengali cuisine. It consists of an equal mix of five spices: fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds.
Yes, you can use a neutral vegetable oil or sunflower oil. However, mustard oil provides a unique pungent flavor that is characteristic of this authentic Odia dish.
Cauliflower can become mushy if it's overcooked or if you add water. Cook on low heat without adding any water, allowing it to cook in its own steam. Check for doneness frequently to ensure it remains tender-crisp.
Yes, it is a healthy dish. Cauliflower is a low-calorie, high-fiber vegetable rich in vitamins and minerals. The spices used, like turmeric, have anti-inflammatory properties. Using mustard oil in moderation provides beneficial fatty acids.
One serving of Phula Kobi Bhaja contains approximately 140-150 calories, making it a light and healthy side dish. The exact count can vary based on the amount of oil used.
Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. Reheat in a pan or microwave before serving.