Cauliflower gold is a tasty way to get more vegetables in your diet. It makes use of various Indian spices, tomato paste and ground walnuts for amazing flavor.
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Ingredients
3 tablespoons extra virgin olive oil
1 head cauliflower — cut into small florets
1 teaspoon salt
½ teaspoon chili powder
1 teaspoon cumin – ground
½ teaspoon turmeric
1 tablespoon garam masala
Pinch cayenne pepper
1 ½ cups liquid vegetable broth
3 tablespoons tomato paste
½ cup walnuts — coarse ground and toasted
Directions
- In small bowl, combine ½ teaspoon chili powder, 1 teaspoon ground cumin, ½ teaspoon
turmeric, 1 tablespoon garam masala and a pinch cayenne pepper; set aside. - In large sauté pan, add oil, swirl to cover bottom, then add cauliflower and toss.
- Sprinkle with salt, toss and mix well.
- Continue to toss, stir and agitate frequently until cauliflower becomes golden brown (takes about 15-18 minutes) and remove.
- After removing cauliflower, add combined spices to the hot pan and lightly toast (about 10 seconds).
- Add vegetable broth to prevent spices from over-toasting, add tomato paste and mix well.
- Add cauliflower, toss and sauté 2 minutes.
- Add course-ground walnuts, mix well, remove and spread on flat pan.
- Allow to cool 10 minutes, place in bowl and serve.
Ingredient health benefits
The ingredients in this delicious dish are good for your brain, your heart and your overall health:
- Extra virgin olive oil: This brain- and heart-healthy oil is full of vitamins — including vitamin A and vitamin E — as well as many other nutrients.
- Cauliflower: This cruciferous vegetable is rich in vitamin C, which is important to keep your immune system functioning properly, as well as vitamin K, which keeps your heart and bones healthy.
- Turmeric: This mighty yellow-hued spice is known to lessen inflammation, improve memory, lessen pain, fight free radicals, lower your risk of heart disease and more.
- Walnuts: Regular servings of nuts can help keep both your brain and your heart healthy. They’re a good source of fiber, protein, and vitamins and minerals like vitamin E, folic acid, niacin, magnesium, vitamin B6, zinc, copper and potassium.
Nutrition information
Makes eight servings.
Nutritional information (per ½ cup serving)
Calories: 120
Sodium: 350mg
Sugars: 3g
Cholesterol: 0mg
Saturated Fat: 1g
Fiber: 3g
Protein: 3g
Carbohydrate: 7g
Chef’s Notes:
- This recipe can be made without oil by roasting cauliflower florets in the oven until al dente. Then follow the rest of the instructions.
- Garam masala is a spice commonly used in Indian cuisine. It can be found at most large supermarkets.
- Be sure to cut cauliflower into similar-sized pieces so they cook evenly. Different-sized pieces will result in having some that are overcooked and some that are undercooked.
- This recipe illustrates how increasing surface area increases flavor. By cutting the cauliflower into small florets, the caramelization and coating of the remaining ingredients dramatically increases.
