Baked Cauliflower with Pecans, Caramelized Onions in a Cilantro Yogurt Sauce

Baked Cauliflower with Pecans, Caramelized Onions in a Cilantro Yogurt Sauce

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I received so much great feedback from my “Absolutely healthy Cauliflower dish” that it inspired me to make another one- this even better because of the coriander yogurt sauce.

The recipe is very similar but this time with a slight variation. I place the cauli florets in a baking pan along with Pecans and then sprinkle some salt, 2 tsp of turmeric, 1 tsp of chilli powder and 1 tsp cumin – coriander powder. Bake at 400 degrees for 15 minutes. Heat a pan with oil, add chopped onions and 4-5 cloves garlic with salt and sauté till they caramelize. Transfer the toasted pecans and the florets on to the pan with Caramelized onions and garlic.
For the sauce, chop a bunch of coriander leaves/ cilantro and put it in a blender with yogurt. Blend to a smooth consistency and add salt to taste. Now transfer the green sauce to pan with cauliflower, onions and pecans. Plate and Enjoy!!!!! Absolutely healthy yet delicioussssss:)

Recipe: My Absolutely healthy Cauliflower dish!

Recipe: My Absolutely healthy Cauliflower dish!

Ingredients

Extra virgin Olive Oil
1/2 head of Cauliflower
1 large Onion
3 cloves of garlic
5-6 Mint leaves
1/4 cup slivered almonds
1 tsp cumin powder
1 tsp coriander powder
Pinch of turmeric
1 tsp cayenne powder
1 tsp lemon pepper powder
1/2 cup low fat or Greek yoghurt
2 tsp lemon juice
Salt to taste

For garnish

Mint leaves and dried red chilly

Preparation

Preheat oven to 400 degrees.

Cut the cauliflower to small florets.

Take a bowl and add 2 tbsp of extra virgin olive oil. To this add all spices, salt, cayenne and whisk well.

 

 

 

 

 

 

 

 

Now take a baking pan and transfer the almonds and cauliflower florets. Drizzle the oil mixed with spices onto the florets and toss well so they are evenly coated. Place the pan in the oven for 20 minutes.

 

 

 

 

 

 

 

 

Now take a bowl, add yoghurt, salt and whisk in the lemon juice and 1/2 tsp EVOO. Add some mint leaves and mix well.

 

 

 

 

 

 

 

 

Now chop the onion lengthwise and finely chop the garlic.
Heat a pan add some EVOO, add the chopped garlic and onions and sauté till onions caramelize a little.

 

 

 

 

 

 

 

 

Now after 20 minutes, transfer the cauliflower and almonds from the baking pan to the pan on the gas which has the onions and garlic.

 

 

 

 

 

 

 

 

Transfer to a plate and spread the yoghurt over it. For garnish place a sprig of mint and a dried red chilly- enjoy this Currylicious healthy dish and let me know if you liked it:)

My Absolutely healthy Cauliflower dish!

My Absolutely healthy Cauliflower dish!

I opened my refrigerator to cook dinner for us and found just cauliflower and some yoghurt!

It was too late to go out and get something and then cook so figured will have to come up with a dish 🙂

I made this awesome healthy cauliflower dish with crunchy almonds, yoghurt, mint and ofcourse my spices!

My husband loved it and the best part is you can use any vegetable for this recipe and I promise it will turn out perfectly CURRYLICIOUS!!!!!!! Look for the recipe in my recipe section and would appreciate your feedback.

Green beans, Cauliflower and Carrots sautéed with scallions, garlic,cumin, mustard seeds and garnished with fresh shredded coconut.

Green beans, Cauliflower and Carrots sautéed with scallions, garlic,cumin, mustard seeds and garnished with fresh shredded coconut.

I run a home based catering business called “CURRY BAZZAR”and wanted to share some clicks of some simple delicious healthy vegetarian food that I prepare. One of the popular dishes preferred by healthy eaters is my Green beans, Cauliflower and Carrots sautéed with scallions, garlic,cumin, mustard seeds and garnished with fresh shredded coconut.

It is simple and very easy to prepare.

My kids love this dish and what better way to eat your veggies?

Green Beans, Cauliflower and Carrots sauteed with scallions, garlic, cumin, mustard seeds and garnished with fresh coconut.

Green Beans, Cauliflower and Carrots sauteed with scallions, garlic, cumin, mustard seeds and garnished with fresh coconut.

Green Beans
Baby Carrots
Cauliflower
2-3 Scallions
3 cloves of garlic
1 teaspoon cumin seeds
1 teaspoon mustard seeds
Shredded coconut

Chop scallions and garlic finely. Then chop green beans and baby carrots very small and even. Break the cauliflower florets into smaller florets. Heat a pan and add sesame oil, then add a teaspoon of cumin seeds, mustard seeds and wait till you hear the sputtering. Now add the finely chopped garlic and scallions, salt to taste, a pinch of lemon pepper and some coriander powder. Saute till they turn golden brown. Add the beans, broken cauliflower florets and carrots. Sprinkle some water and keep covered with a lid till it cooks completely. If you run a knife through any of the veggies and it goes through or is soft then you know that it is cooked completely.
Now shred some fresh coconut and use to garnish on top.

 

Nutrition Facts:

Green beans

They are very low in calories and contain no saturated fat; but are very good source of vitamins, minerals, and plant derived micronutrients. They are very rich source of dietary fiber. Green beans contain excellent levels of vitamin A, and many health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin and ß-carotene in good amounts. They are good source of folates. They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. In addition, beans contain healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism.

Cauliflower

They are very low in calorie and is very low in fat and contains no cholesterol. Its florets contain about 2 g of dietary fiber per 100 g; providing about 5% of recommended value. Cauliflower contains several anti cancer phyto-chemicals like sulforaphane and plant sterols such asindole-3-carbinol. Fresh cauliflower is excellent source of vitamin C and many essential B-complex group of vitamins such as folates, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K. It is also good source of minerals such as manganese, copper, iron, calcium and potassium.

Carrots

They are rich in anti-oxidants, vitamins and dietary fiber; are exceptionally rich source of carotenes and vitamin-A. Studies have found that flavonoid compounds in carrots help protect from skin, lung and oral cavity cancers. Beta-carotene is the major carotene that is present in these roots and is one of the powerful natural anti-oxidant. Carrots are rich in poly-acetylene anti-oxidant falcarinol. They are also good in vitamin C. This root vegetable is especially contain good amounts of many B-complex group of vitamins such as folic acid, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc that acts as co-factors to enzymes during substrate metabolism in the body. It also has healthy levels of minerals like copper, calcium, potassium, manganese and phosphorus.