Cauliflower lends itself well to curries, and the combination of cauliflower and turmeric, an essential spice in curries, has an added health benefit for men. Studies sited on the World’s Healthiest Foods website (whfoods.com), have shown that the main phytonutrient in turmeric (curcumin) and a phytonutrient that is abundant in cruciferous vegetables (phenethyl isothiocyanates), when taken together can be effective in preventing prostate cancer and also in inhibiting the spread of established prostate cancer cells. Serve this chile-laced stir-fry with rice or other grains, and with flat Indian bread.
Ingredients
- 1large cauliflower (1 3/4 to 2 pounds), broken into florets
- 2tablespoons canola or peanut oil
- A 1-inch piece of ginger, peeled, sliced, and cut in thin slivers or minced
- 1teaspoon cumin seeds, lightly toasted and crushed
- 1 to 2serrano chiles, to taste, seeded if desired and minced
- 1cup chopped fresh or canned tomatoes
- 2teaspoons coriander seeds, lightly toasted and ground
- ¼teaspoon cayenne pepper
- ½teaspoon turmeric
- Salt to taste
- ¼cup chopped cilantro
- 1lime, cut in wedges, for serving
- Nutritional Information
Nutritional analysis per serving (4 servings)
139 calories; 8 grams fat; 0 grams saturated fat; 0 grams trans fat; 4 grams monounsaturated fat; 2 grams polyunsaturated fat; 15 grams carbohydrates; 6 grams dietary fiber; 6 grams sugars; 5 grams protein; 137 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
4 to 6 servings
Preparation
- Place the cauliflower in a steaming basket above 1 inch boiling water. Cover and steam for 1 minute. Lift the lid and allow steam to escape for 15 seconds, then cover again and steam for 5 minutes, or until the cauliflower is just tender. Remove from the heat and refresh with cold water. Quarter the larger florets and set the cauliflower aside.
- Heat the oil in a large, heavy nonstick skillet or wok above medium heat. Add the ginger, cumin seeds and chiles and stir-fry for 1 minute. Add the cauliflower and stir-fry for 2 to 3 minutes. Stir in the tomatoes, ground coriander, cayenne, turmeric, and 1/2 teaspoon salt. Cook, stirring, for 5 minutes, until the tomatoes have cooked down and the mixture is fragrant. Taste and adjust salt. Stir in the cilantro, stir for another 30 seconds, and serve, passing lime wedges for squeezing.
20 minutes
Dining and Cooking