Clearcals

Serving Size 1 Small Cup (100 g)
Calories80.6 kcal
Carbs5.7 g (22.7 kcal)
Protein3.9 g (15.4 kcal)
Fats4.7 g (42.6 kcal)

Pookkosi Inji Mirchi Kari with Peas recipe

Name: Pookkosi Inji Mirchi Kari with Peas
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Ingredients: 250 Grams of Cauliflower; 100 Grams of Peas fresh; 5 Grams of Chillies green - all varieties; 10 Grams of Coriander leaves; 5 Grams of Garlic big clove; 5 Grams of Ginger fresh; 0.5 Tea Spoon of Cumin seeds; 0.5 Tea Spoon of Turmeric powder; 1 Tea Spoon of Mustard seeds; 1 Table Spoon of Rice bran oil; 0.5 Tea Spoon of Salt; 1 Tea Spoon of Red chilli powder

Cauliflower ginger mirchi curry with peas/Pookkosi Inji Mirchi Kari with Peas is a good source of dietary fiber, potassium, manganese, vitamin B5, biotin, vitamin E, and an excellent source of vitamin C, vitamin D. It helps manage diabetes and aids in weight loss.

Cooking time: 15 minutes

Serves: 4 persons

Ingredients

Cauliflower

250 Grams

Peas fresh

100 Grams

Chillies green - all varieties

5 Grams

Coriander leaves

10 Grams

Garlic big clove

5 Grams

Ginger fresh

5 Grams

Cumin seeds

0.5 Tea Spoon

Turmeric powder

0.5 Tea Spoon

Mustard seeds

1 Tea Spoon

Rice bran oil

1 Table Spoon

Salt

0.5 Tea Spoon

Red chilli powder

1 Tea Spoon

Instructions

Chopping

Chop the cauliflower into small florets and green chili into tiny pieces. Note: To maximize the amount of sulforaphane produced in the cauliflower florets, chop the cauliflower and keep it aside for at least 40 minutes or sprinkle a pinch of mustard powder on the chopped pieces, mix well and keep them aside for 10 minutes.

Cooking

Heat oil in a nonstick pan and add cumin seeds, mustard seeds, turmeric, ginger, garlic. Once the seeds start spluttering, add green chili pieces and chopped cauliflower florets. Mix well and close the lid. Cook for at least 15 minutes, while stirring occasionally. After the cauliflower florets are half cooked, add the fresh peas, salt, red chili powder and cook for 15 more minutes.

Serve

Garnish with coriander leaves. Serve the curry with steamed rice or roti.

Nutrition Label