Indian Cauliflower

Vegetarian
Gluten Free
Health score
32%
Indian Cauliflower
45 min.
6
62kcal

Suggestions


Are you looking to add a burst of flavor and nutrition to your meals? Look no further than this delightful Indian Cauliflower recipe! Perfectly vegetarian and gluten-free, this dish is not only a feast for the eyes but also a wholesome side that complements any main course. With just 45 minutes of your time, you can whip up a vibrant dish that serves six, making it ideal for family gatherings or casual dinners with friends.

Cauliflower, the star of this recipe, is a versatile vegetable that absorbs flavors beautifully. In this dish, it’s paired with a tantalizing blend of spices, including curry powder and ground coriander, which infuse the cauliflower with an aromatic essence that transports your taste buds straight to India. The addition of finely chopped onions and a touch of ketchup creates a savory-sweet contrast that elevates the dish to new heights.

Not only is this Indian Cauliflower recipe delicious, but it’s also a healthy choice, clocking in at just 62 calories per serving. With a balanced caloric breakdown of protein, fat, and carbohydrates, it’s a guilt-free indulgence that you can enjoy without hesitation. So, gather your ingredients and get ready to impress your family and friends with this easy-to-make, flavorful side dish that’s sure to become a staple in your kitchen!

Ingredients

  • cups cauliflower florets 
  • 0.5 teaspoon curry powder 
  • teaspoon ground coriander 
  • 0.3 teaspoon ground ginger 
  • 0.3 cup catsup 
  • tablespoon butter light
  • 0.5 cup onion finely chopped

Equipment

  • microwave

Directions

  1. Combine first 4 ingredients in a small microwave-safe dish; microwave at HIGH 30 seconds. Stir in onion and ketchup; microwave at HIGH 1 minute.
  2. Place cauliflower in a 2-quart casserole coated with cooking spray. Spoon onion mixture over cauliflower; toss well to coat. Cover and microwave at HIGH 9 minutes, turning after 4 minutes.

Nutrition Facts

Calories62kcal
Protein16.53%
Fat22.24%
Carbs61.23%

Properties

Glycemic Index
10.67
Glycemic Load
1.54
Inflammation Score
-5
Nutrition Score
10.042173860676%

Flavonoids

Apigenin
0.04mg
Luteolin
0.12mg
Isorhamnetin
0.67mg
Kaempferol
0.57mg
Quercetin
3.51mg

Nutrients percent of daily need

Calories:62.22kcal
3.11%
Fat:1.77g
2.72%
Saturated Fat:0.99g
6.19%
Carbohydrates:10.95g
3.65%
Net Carbohydrates:7.82g
2.84%
Sugar:5.25g
5.83%
Cholesterol:2.47mg
0.82%
Sodium:132.3mg
5.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.96g
5.91%
Vitamin C:65.75mg
79.7%
Vitamin K:21.3µg
20.28%
Folate:79.72µg
19.93%
Vitamin B6:0.28mg
13.99%
Manganese:0.28mg
13.75%
Potassium:455.79mg
13.02%
Fiber:3.13g
12.52%
Vitamin B5:0.91mg
9.11%
Phosphorus:68.01mg
6.8%
Magnesium:24.45mg
6.11%
Vitamin B2:0.1mg
6.08%
Vitamin B1:0.08mg
5.03%
Vitamin B3:0.86mg
4.28%
Iron:0.77mg
4.27%
Calcium:38.28mg
3.83%
Copper:0.07mg
3.54%
Zinc:0.43mg
2.87%
Vitamin E:0.33mg
2.19%
Vitamin A:92.86IU
1.86%
Selenium:1.12µg
1.6%
Source:My Recipes