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?
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.
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.
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.
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.