Pan Fried Cauliflower / Marinated Cauliflower Fry

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        Cauliflower fry is very easy to make dish. In this recipe, florets are cooked in hot water with salt, marinated it with spices for few mins and then sauteed in oil . Eat this delicious mouth watering recipe with hot fried rice or lemon rice or any variety rice or even rotis.


     Ingredients

              1 Medium Sized Cauliflower, about 2 Cups
             
     To Grind

              3 Tbsp of Roasted Bengal Gram / Podukadalai
              1 Tbsp of Rice Flour
              1 Tbsp of Corn Flour

      For Marination
             
              1/4 Cup of Ground Powder ( Roasted gram, rice and corn flour)
              1 Tsp of Ginger Garlic paste
              1 Tsp of Sambhar powder
              1 Tsp of Garam masala
              1/2 Tsp of Black Pepper Powder
              2 Tbsp of Curd (Yogurt)
              Pinch of Hing / Asafoetida
              Salt to taste                            

       To Temper

               2 Tbsp of  Oil
               1 Tsp of Mustard Seeds
               1 Tsp of Urad Dal
          


    Method

  • Heat a pan with water and salt, bring it to boil. Add cauliflower florets, cover it and cook it for 5 mins. Just cook 50 %.  Drain the water and transfer the cauliflower florets to a wide bowl.
  • Grind all the ingredients listed under ” to grind” to a fine powder.
  • Add all the ingredients listed under “marination” to the cauliflower florets. Add little water and mix well with hand / spoon.
  • Marinate this florets for 15 – 20 mins.
  • Heat a cast iron pan with oil, add mustard seeds and urad dal, after it splutters, add the marinated cauliflower florets, fry in medium low flame for 10 mins.
  • Cauliflower fry is ready to eat. 




    Tips

  • Serve with lemon rice or any variety rice.
  • You can “deep fry” the cauliflower florets after marination instead of pan fry.
  • If you don’t have sambhar powder, add 2 tsp of coriander powder, 1 tsp of red chilly powder and 1/2 tsp of turmeric powder.

        
    Healthy Benefits of Cauliflower

  • Excellent source of antioxidants.
  • Anti-inflammatory properties.
  • Protect against cardiovascular and cerebrovascular disease.
  • Clean your digestive system.
  • Good source of vitamin B and minerals.




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16 comments

  1. Corporate to Kitchen says:

    I love panfried dishes as they are healthy. Your cauliflower dish looks very fresh & yummy. I like the way you have pictured all of these. I like my veggies a little under cooked & you have done a great job. The veggie looks perfect with the right texture.

  2. Garuni says:

    Hi…. Is there anything to replace fried Bengal gram. What should I do when you mean marinate. Please help. I want to try this recipe today.

  3. Chitz says:

    That’s a lovely dish with minimum of oil & hence makes it more crunchy & healthy.. Am bookmarking this 🙂 Love that platter of urs with kondattam mulagu, fryums, rice (which I believe is tamarind rice) & cauliflower pan fry 🙂

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