Cauliflower in a member of the cabbage family, which also includes broccoli, Brussels sprouts, cabbage, and kale. It’s usually white but you can also find orange or purple varieties. Cauliflower is an excellent source of vitamin C and a good source of manganese, vitamin K, fibre, omega-3 fatty acids, and potassium. This vegetable is very low in calories, provides anti-inflammatory support, benefits the cardiovascular system. It is important for the digestive system as it helps to protect the lining of the stomach and helps in resisting the growth of Helicobacter pylori bacteria. The regular intake of cauliflower ensures healthy blood circulation, helps to maintain the blood vessels, reduces the risk of diabetes. It also protects the body from free radical damage, protects from cancer and helps the body in detoxification.
In order to retain its nutrients, flavour and crispiness, cauliflower should be sautéed, rather than boiled or steamed. We usually eat florets but the stem and leaves are edible too.
Cauliflower with black bean sauce
You need:
1 small cauliflower, cut into florets
3 tablespoons sunflower oil
2 green chillies, seeded and chopped
½ brunch spring onion, chopped
1 small red (bell) pepper, chopped
½ cup cooked black beans, mashed
200ml vegetable stock
1 tablespoon soy sauce
1 tablespoon cornflour
Method:
1. Sauté the cauliflower or cook rapidly in boiling water until just tender. Drain and transfer to a serving dish.
2. Heat the oil in a saucepan. Add the chillies, spring onions, and pepper and sauté until tender. Stir in the beans and stock and simmer for 2 minutes.
3. Blend the soy sauce and cornflour to a smooth paste. Stir into the sauce and cook, stirring, for 2 minutes until thickened and clear.
4. Spoon the sauce over the cauliflower and serve straight away.
1 small cauliflower, cut into florets
3 tablespoons sunflower oil
2 green chillies, seeded and chopped
½ brunch spring onion, chopped
1 small red (bell) pepper, chopped
½ cup cooked black beans, mashed
200ml vegetable stock
1 tablespoon soy sauce
1 tablespoon cornflour
Method:
1. Sauté the cauliflower or cook rapidly in boiling water until just tender. Drain and transfer to a serving dish.
2. Heat the oil in a saucepan. Add the chillies, spring onions, and pepper and sauté until tender. Stir in the beans and stock and simmer for 2 minutes.
3. Blend the soy sauce and cornflour to a smooth paste. Stir into the sauce and cook, stirring, for 2 minutes until thickened and clear.
4. Spoon the sauce over the cauliflower and serve straight away.
References:
www.whfoods.org
www.organicfacts.net
www.tugunchiro.com.au
Carolyn Humphries, The classic 1000 Vegetarian Recipes, Strathearn Publishing Ltd, 1997.
www.whfoods.org
www.organicfacts.net
www.tugunchiro.com.au
Carolyn Humphries, The classic 1000 Vegetarian Recipes, Strathearn Publishing Ltd, 1997.