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A fiery and aromatic Andhra-style cauliflower stir-fry. Tender-crisp cauliflower florets are tossed in a bold spice mix, making it a perfect side dish for rice and sambar. This quick and flavorful recipe is a fantastic way to enjoy cauliflower with an authentic South Indian touch.
For 4 servings
Blanch the Cauliflower
Prepare the Tadka (Tempering)
Sauté Aromatics and Spices
A fiery and aromatic Andhra-style cauliflower stir-fry. Tender-crisp cauliflower florets are tossed in a bold spice mix, making it a perfect side dish for rice and sambar. This quick and flavorful recipe is a fantastic way to enjoy cauliflower with an authentic South Indian touch.
This andhra recipe takes 35 minutes to prepare and yields 4 servings. At 168.98 calories per serving with 4.63g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Stir-fry the Cauliflower
Garnish and Serve
Add 2 tablespoons of roasted peanut powder or desiccated coconut towards the end of cooking for a richer taste and texture.
Add 1 medium potato, peeled and diced small. Par-boil the potatoes and add them along with the cauliflower.
Add 1/2 cup of crumbled paneer or boiled chickpeas in the last 5 minutes of cooking.
This same recipe works wonderfully with broccoli florets or French beans. Adjust cooking time as needed.
Cauliflower is an excellent source of dietary fiber, which is crucial for digestive health, promoting regular bowel movements and feeding beneficial gut bacteria.
This dish is rich in antioxidants from cauliflower (like sulforaphane) and spices (like curcumin from turmeric), which help protect your cells from harmful free radicals and inflammation.
As a vegetable-centric dish, it is naturally low in calories and high in volume, making it a great choice for weight management and healthy eating.
The fiber in cauliflower and the absence of high saturated fats contribute to heart health by helping to manage cholesterol levels.
One serving of Cauliflower Vepudu contains approximately 130-150 calories, making it a light and healthy side dish. The exact count depends on the amount of oil used.
Yes, it is a very healthy dish. Cauliflower is low in calories and high in fiber, vitamins, and antioxidants. The spices used, like turmeric, also offer anti-inflammatory benefits.
The key is to not over-blanch the cauliflower (3 minutes is enough) and to ensure it is thoroughly dry before adding it to the pan. Also, cook it uncovered on medium heat to stir-fry it rather than steam it.
Absolutely. You can reduce the amount of red chili powder and green chilies, or deseed the green chilies before adding them to significantly lower the heat level.
Yes, for a 'satvik' version, you can skip the onion and ginger-garlic paste. You can add a pinch of asafoetida (hing) to the tempering for flavor.
It pairs perfectly with South Indian meals like sambar rice, rasam rice, or curd rice. It also works well as a side dish for chapatis or rotis.
This recipe goes great with these complete meals
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