Cauliflower with Ginger and Mustard Seeds
Transform your weeknight dinners with this vibrant and flavorful dish: Cauliflower with Ginger and Mustard Seeds. This Indian-inspired recipe combines tender cauliflower florets with the earthy warmth of turmeric and the aromatic punch of mustard and cumin seeds, creating a side dish that's packed with bold, satisfying flavors. Freshly grated ginger and optional green chili add a zesty kick, while a sprinkle of fresh cilantro ties everything together with a burst of freshness. Ready in just 25 minutes, this one-pan dish is as quick to prepare as it is delicious. Perfect as a healthy standalone meal or an accompaniment to rice or roti, this vegan and gluten-free recipe is sure to impress!
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Recipe Information
Ingredients
- 1 medium head (about 600-700 grams) Cauliflower
- 1 tablespoon (finely grated) Fresh ginger
- 1 teaspoon Mustard seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Cumin seeds
- 2 tablespoons Vegetable oil
- 1 small (finely chopped, optional for heat) Green chili
- 0.75 teaspoon (or to taste) Salt
- 2 tablespoons Water
- 2 tablespoons (chopped, for garnish) Fresh cilantro
Instructions
Wash the cauliflower thoroughly and break it into bite-sized florets.
Heat the vegetable oil in a large non-stick skillet or wok over medium heat.
Once the oil is hot, add the mustard seeds and cumin seeds. Allow them to sizzle and pop for about 30 seconds, releasing their aroma.
Stir in the grated ginger and chopped green chili (if using). Sauté for 1 minute until the ginger becomes fragrant.
Add the turmeric powder and mix well with the spices.
Increase the heat to medium-high and add the cauliflower florets. Stir to coat the cauliflower evenly with the spices.
Season with salt and add 2 tablespoons of water. Cover the skillet with a lid and allow the cauliflower to steam for 5-7 minutes, stirring occasionally to prevent sticking.
Once the cauliflower is tender but still slightly crisp, remove the lid and cook for another 2-3 minutes to evaporate any excess moisture.
Transfer the cauliflower to a serving dish and garnish with chopped cilantro.
Serve warm as a side dish or enjoy it with rice, roti, or as a standalone meal.
Nutrition Facts
Calories |
430 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.6 g | 38% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 17.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2769 mg | 120% | |
| Total Carbohydrate | 38.3 g | 14% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 13.8 g | ||
| Protein | 14.6 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 186 mg | 14% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 2208 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
