Tuesday December 27, 2022
3 minutes to read
Recipe by Vegetables.co.nz, a not-for-profit organization
Ingredients
For the masala:
- 4 onions, peeled and roughly chopped
- 4 cloves garlic, peeled and chopped
- 5 cm piece fresh ginger, peeled and roughly chopped
- 1 red chilli, or ¼ red capsicum, deseeded and finely sliced
- 2 green chillies, deseeded and chopped
- 1 Tbsp ground coriander
- 1 Tbsp ground cumin
- 1 tsp turmeric
- 2 tsp garam masala
Main ingredients:
- 1 large cauliflower, washed and sliced into florets
- 3 Tbsp olive oil
- lemon wedges, for garnish
- very finely sliced green capsicum or green spring onion, for garnish
Instructions
- Preheat oven to 150°C.
- Prepare the masala by placing all ingredients in a food processor and add 2 Tbsp of water if necessary.
- Heat oil in a heavy based frying pan and add the masala. Fry over low heat for about 20 minutes. Remove from the heat and leave to cool for 15 minutes.
- Mix the masala into the cauliflower florets.
- Place in an oven dish and bake in preheated oven for 10-15 minutes or until tender.
- Remove from oven and serve garnished with lemon wedges and capsicum or spring onion.
Variation: Leave the cauliflower whole, trim the base, and rub the masala over the cauliflower. Bake in the preheated oven for 40 minutes.
Nutrition Information Panel
| Per Serving [6 Serves] | |
|---|---|
| Energy | 128.59kcal |
| Protein | 3.0g |
| Total fat | 7.8g |
| – saturated fat | 0.6g |
| Carbohydrates | 9.2g |
| – sugars | 8.5g |
| Fibre | 5.1g |
| Sodium | 15mg |
Did you know that cauliflower is rich in vitamin C? The human body cannot synthesise this vitamin endogenously and, therefore, it is currently one of the widely used dietary supplements worldwide.
If you want to learn more about the benefits of vitamin C and which fruits and vegetables contain it, please take a look at our article, Vitamin C (Immunity and Collagen booster).
