Stuffed Cauliflower/Bharwan Gobhi
Hi Friends! Cauliflower is often considered one of the healthiest foods on earth- and there is good reason why. With its rich supply of health-promoting nutrients, it seems there isn’t much cauliflower can’t do. Cauliflower is a member of the cruciferous vegetable (or Brassicaceae) family- along with broccoli, cabbage, kale, brussel sprouts and some other less common varieties. Here is a delicious never to leave your special dinners menu, very easy to make recipe .
Level Of Cooking : Easy
Prep Time : 20 minutes
Cook time : 11-15 minutes
Serve : 4
- 1 medium size Cauliflower, whole trimmed
- 1 cup Fresh green peas, shelled
- 150 gms fresh cilantro/coriander
- 4 tbsp grated fresh Coconut
- 3 green chilies
- 1 tsp sugar
- 1 tsp Salt/ or to taste
- 1 lemon juice
- 1 tbsp all purpose flour/ maida
- 1 tbsp butter
- 1 cup tomato Ketchup
- 1 tsp Red chili powder
In a pressure cooker take the shelled peas add 1/4 cup water close the lid and place the pressure cooker on high flame. The moment full pressure is formed, switch off the stove. Let the cooker cool down to the room temperature. Open the lid and remove the peas in a bowl. Keep aside.
In a deep pan take 6 glasses of water add 1 tbsp salt. When water starts boiling add Stem-side down, place the whole head of cauliflower in the boiling liquid and cover with the lid. Reduce the heat to simmer and cook for 15 minutes, until the cauliflower is easily pierced with a fork. Remove the cauliflower from the pot and place gently in a shallow bowl stem side up. Keep it warm.
Grind to paste cilantro/coriander leaves, grated coconut, green chilies, salt, sugar and lemon juice. kep aside.
Stuff the warm Cauliflower with the cilantro/coriander sauce carefully. Turn it stem down and Keep aside .
In a non stick pan put butter and all purpose flour/ maida. Mix well, on low flame cook for 1-2 minutes. Add tomato ketchup and half cup of water, chili powder salt and prepare a medium consistency sauce.
Just before serving, pour this hot sauce on the cauliflower. Garnish it with boiled peas and serve this delicious low calorie dish hot with Lachcha paratha, Garlic Nan etc.Slice the cauliflower into wedges (like a slice of cake) using a sharp knife and spoon a little bit of the sauce over each portion.
Health Benefits of Cauliflower:
1. Reduces Cancer Risk
Numerous studies have shown that there is a strong tie between someone’s diet and their risk for developing cancer. Studies demonstrate that cauliflower is especially useful for preventing breast cancer in addition to colon, liver, lung, and stomach cancers.
2. Fights Inflammation
Inflammation is at the heart of nearly all chronic diseases that we are faced with so commonly today. Cauliflower is rich in antioxidants and anti-inflammatory compounds which lower oxidative stress and the presence of free-radicals in our body.
3. Decreases Risk for Heart Disease & Brain Disorders:
Researchers now know that high levels of inflammation are correlated with an increased risk for heart disease, stroke, diabetes, and neurodegenerative disorders like Alzheimer’s and Parkinson’s disease.
4. Provides High Levels of Vitamins and Minerals (especially important Vitamin C and Vitamin K)
In addition to Vitamin C and other antioxidants, cauliflower is also a good source of Vitamin K. Vitamin K is a fat soluble vitamin, meaning it is absorbed in the intestines along with fat, so this is one reason why eating cauliflower along with a source of healthy fat (like coconut oil for example) is important.
5. Improves Digestion and Detoxification
Certain compounds found in cauliflower- sulforaphane, glucobrassicin, glucoraphanin, and gluconasturtiian- are very useful for helping the body to detox due to how they support liver function.
6. Aids in Weight Loss
Cauliflower is extremely low in calories (only 29 calories per cup), has virtually zero grams of fat, very low levels of carbs and sugar, and yet is high in volume and filling fiber. This makes it an excellent choice for those looking to lose weight, since you can consume large amounts of cauliflower and fill up, without over-consuming calories, fat, sugar, or carbs.
7. Helps Balance Hormones
Consuming a diet rich in whole foods and antioxidant-filled vegetables like cauliflower has been shown to help balance hormones partially by reducing unhealthy levels of estrogen. High estrogen foods can be harmful to health when they begin destroying the vulnerable hormonal balance that many people struggle to maintain.
8. Preserves Eye Health
The sulforaphane found in cauliflower has been shown to protect the vulnerable tissues of the retinal area from oxidative stress that can result in blindness, cataracts, macular degeneration, and more.
Nick’s kitchen medical Disclaimer:
- Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
- Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
- Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
- If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
- Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.