How to Make Braised Cauliflower with Chile and Cilantro

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Cook Healthy and QuickA few spices can turn the humble cauliflower into something far more interesting. This dish can be served simply with some buttery basmati rice or as part of an Indian meal.

  • Yield: 4 Servings
  • Preparation Time: 10 Minutes
  • Cooking Time: 10 Minutes


How to Make It
  1. Blanch the cauliflower in salted boiling water for 1–2 minutes, drain, and rinse under cold water.
  2. Grind together the chiles and cumin seeds in a mortar and pestle until coarsely crushed. Heat the oil in a large, deep frying pan or wok, and add the chile and cumin seeds, mustard seeds, turmeric, and garlic. Cook gently for 1 minute until the mustard seeds start to pop.
  3. Add the cauliflower and enough water so that it covers the bottom of the pan (about 6 tbsp). Bring the water to a boil and cover the pan or wok. Turn the heat down and simmer the cauliflower for 3–5 minutes, until almost cooked through.
  4. Uncover the pan or wok and turn up the heat. Allow the water to cook off, turning the cauliflower all the time. When all the water has evaporated (about 5–6 minutes), add the butter and mix well until it melts. Season with sea salt and sprinkle with cilantro before serving.
Nutrition Facts
Serving Size 1
Nutritional Value Per Serving
102 kcal
Calories from Fat:
72 kcal
% Daily Value*
Total Fat
8 g
Saturated Fat
1 g
Trans Fat
0.0 g
4 g
Dietary Fiber
2 g
3 g
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.

DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years.

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