This cauliflower recipe is easy to make and highly nutritious as it contains essential micronutrients in the forms of minerals, vitamins, and flavonoids.
It has a creamy texture from the poppy seeds and melon seeds and utterly delicious. It is great for kids, for Diabetics, and for expecting mothers. Combine this with the proteins and carbohydrates of your choice to get a hearty meal!
I learned this cauliflower recipe with poppy seeds and melon seeds paste from my sister-in-law and have since become a fan of it!
A quick go on the nutritional profile for you to feel good about what you are going to make!!
Poppy Seeds – Nutrition and Benefits
Poppy seeds or Khus Khus (as they are known as in most parts of India) are an integral part of some of the delicious and sought after Indian recipes. They are mostly used in ground form along with other spices and added to the curries. Poppy seeds are a good source of Omega 3 Fatty Acids, Folates, Vitamins B1, and minerals such as Iron, Calcium, and Magnesium. Poppy Seeds have multiple health benefits as listed below:
- support a healthy digestive system
- promote good sleep
- support the cardiovascular system
- help relieve pain
Cauliflower – Nutrition and Benefits
Cauliflower is a versatile cruciferous vegetable that is widely available in different parts of the world. It can be easily blended into pasta, soup, salad, Indian curries (plenty of versions and one version we will go through today), with eggs, and as a stir-fry.
One serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It is also a good source of vitamin K, proteins, B Vitamins, minerals as Magnesium, Phosphorus, Potassium, and Manganese, fiber, folate, and pantothenic acid.
Cauliflower is great to detox, prevent inflammation, digestion, and support cardiovascular functions of the body.
Melon Seeds – Nutrition and Benefits
Melon Seeds or Magaz as they are known in India to have a rich nutritional profile. Unlike other seeds and nuts, melon seeds are known to cool the body and help flush the toxins out.
They have high fiber content and are known to support the digestive system. Melon Seeds form an essential part of the early foods given to new mothers in India.
They are rich in Omega 6, Folate, B Vitamins, Iron, Magnesium, Phosphorus, Zinc, and Manganese. Here are some health benefits:
- Regulate blood sugar level
- Heart-healthy as they help regulate blood pressure
- Good for skin and healthy hair
- Support the Immune system, digestive system, and memory function
Cauliflower Recipe Ingredients
- 1 medium-sized of cauliflower
- 2 teaspoons of poppy seeds
- 2 teaspoons of melon seeds
- 1 medium-sized onion – coarsely chopped chopped
- 3 cloves of garlic
- 2 florets of coriander – finely chopped
- 1 teaspoon mustard seeds
- 1 teaspoon Turmeric
- 1 teaspoon roasted cumin powder
- 1 teaspoon coriander powder
- 2 teaspoons of Ghee (our favorite for cooking for its high smoke point, taste, and nutrition) or Mustard Oil
- 1 medium-sized tomato
- Salt to taste
Cauliflower Recipe Preparation (20 mins)
Without Soaking time of ingredients
- Soak poppy seeds and melon seeds in 2 tablespoons of water for 15 mins and then blend with onion and garlic to get a white paste.
- Heat the pan, put 1 teaspoon of Ghee and stir-fry the cauliflower florets (refer to the picture of size estimation. Not too big as it won’t absorb the flavors and not too small for it will get mashed up). Take cauliflower off the pan after it turns slightly yellow-brown.
- Put 1 teaspoon of Ghee in a heated pan, add mustard seeds. After the seeds stop popping, add the white paste till it turns a little brown.
- Blend the tomato to get puree and add the puree to the pan.
- Add the spices, cumin, turmeric, and coriander powder. Roast for 1 minute.
- Add cauliflower and 4-5 tablespoons of water. Add salt to taste.
- Once cauliflower is a little soft and as per your liking, close the heat and garnish with fresh coriander leaves. And there it is, ready to be served, your own cauliflower curry.