A dear friend requested I post some recipes without onion and garlic. I know its not just me but a lot of people love O & G; they really make food flavorful and are part of most cuisines. I thought it would be a bit difficult to make food as delicious without these ingredients. However, my mom reminded me of some of her recipes that are in fact quite delicious, and don’t require O & G. I had somehow forgotten about those dishes :). During certain religious celebrations as well, Hindus are required to cook without O & G. Its only a matter of different combination of ingredients that make a dish lip smacking, without using a whole lot of oil! So, I hope you enjoy and let me know if you liked this dish. More such recipes on their way ~~~
How to serve: This dish can be served as a subzi with whole wheat roti, or a filling for your tacos and wraps. Add lettuce, tomatoes (and onion for those who love raw onion), lemon juice, cilantro etc over your tacos or serve as a side salad along with beaten, low fat yogurt dressing.
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Know your nutrients: Cauliflower is a cruciferous vegetable like cabbage, broccoli, brussel sprouts etc. It is valued for its anti-cancer properties attributed by glucosinolates. Make sure you prepare any of these vegetables at least once a week! Enjoy 2-3 servings of this dish and reap the benefits as well. It also contains vitamin C, an antioxidant that helps protect your body from oxidative stress and builds resistance.
This is a low calorie, high fiber dish with vitamin C.
Per serving: 97 cals| 3 g protein | 3 g fiber | 5 g total fat | 56 mg vitamin C
Ingredients (6 servings):
1 medium cauliflower (~ 1lb or 0.5 kg), cut into medium florets with 0.5″ stalk
1 medium potato (~150-160g ), diced to 0.5″ pieces
2 medium tomatoes, pureed
1/2 tsp cumin
a pinch of asafetida, optional
1/8 tsp turmeric powder
1/2 red chili powder
1 tsp coriander powder
1/2 tsp cumin powder
1″ pieces of ginger, or 2 tsp mashed ginger
1 tsp sugar
Salt to taste
2 tbsp oil
- Cut the cauliflower into medium size florets with 0.5″ stalks and wash them lightly. You can watch this video for cutting cauliflower. Wash, peel and dice the potatoes.
- Heat oil in a non-stick pan and add cumin seeds. When they sizzle add the cauliflower florets, diced potato and mashed ginger. Sprinkle all the dry powders along with salt, and mix well. Cover the pan and let the vegetables cook on medium heat for 10-15 minutes, or till the potato and cauliflower are cooked. There is no need to add any water.
- Wash and puree the tomatoes in the mean time.
- When the vegetables are cooked, add the puree to the pan and mix well. Turn up the heat and let the puree thicken and coat the vegetables. Add sugar to balance the sourness of tomatoes and adjust the salt.
- Garnish with cilantro, and serve as subzi with whole wheat roti, or a filling for your tacos and wraps. Add lettuce, tomatoes (and onion for those who love raw onion), lemon juice, cilantro etc over your tacos or serve as a side salad along with low fat beaten yogurt dressing.