A flavorful side dish featuring South Asian spices

Cauliflower 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.

Ingredients

  • 3 tablespoons extra virgin olive oil
  • 1 head cauliflower, cut into small florets
  • 1 teaspoon salt
  • 1/2 teaspoon chili powder
  • 1 teaspoon cumin, ground
  • 1/2 teaspoon turmeric
  • 1 tablespoon garam masala
  • Pinch cayenne pepper
  • 1 1/2 cups liquid vegetable broth
  • 3 tablespoons tomato paste
  • 1/2 cup walnuts, coarse ground and toasted

Directions

  1. In small bowl, combine 1/2 teaspoon chili powder, 1 teaspoon ground cumin, 1/2 teaspoon turmeric, 1 tablespoon garam masala and a pinch cayenne pepper; set aside.
  2. In large sauté pan, add oil, swirl to cover bottom, then add cauliflower and toss.
  3. Sprinkle with salt, toss and mix well.
  4. Continue to toss, stir and agitate frequently until cauliflower becomes golden brown (takes about 15 to 18 minutes) and remove.
  5. After removing cauliflower, add combined spices to the hot pan and lightly toast (about 10 seconds).
  6. Add vegetable broth to prevent spices from over-toasting, add tomato paste and mix well.
  7. Add cauliflower, toss and sauté 2 minutes.
  8. Add course-ground walnuts, mix well, remove and spread on flat pan.
  9. Allow to cool 10 minutes, place in bowl and serve.

    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.

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 time-honored cooking oil is rich in unsaturated fats that help decrease your “bad” (LDL) cholesterol and raise your “good” (HDL) cholesterol. Extra virgin olive oil (EVOO) also has fat-soluble vitamins like vitamins A and D for sharp eyes and strong bones. And naturally occurring polyphenols may help your heart by preventing disease. It sounds like a pretty sweet deal for such a mild-tasting ingredient, but that’s not all! If you incorporate EVOO into your regular, everyday meals and snacks, you could also benefit from a compound called oleocanthal, which may help lower your cancer risk.
  • Cauliflower. A light-colored cousin of broccoli, cauliflower shares similar benefits with other cruciferous vegetables. Natural properties may provide protection from certain cancers like prostate and breast cancer. Cauliflower also contains gut-helpful fiber to keep your digestive system moving and grooving, and it’s high in vitamin C (one cup of cauliflower provides 50 mg, and you want to shoot for 75 to 90 mg per day). Vitamins K and B9 (folate) make an appearance, as well. These essential nutrients play a role in maintaining your bones, blood cells and metabolism.
  • Walnuts. Add some crunch to your cauliflower! Walnuts are a vegan-friendly source of omega-3s, fatty acids that nourish your heart, brain and just about everything else in your body. Eating walnuts on the regular may even contribute to lower cholesterol and triglyceride levels over time, helping to keep your arteries free of debris. There are also antioxidants like polyphenols and vitamin E to decrease inflammation and promote your skin health. Polyphenols may help reduce your risk of developing certain cancers, too, but more research is needed to support this.

Nutrition information (per serving)

Serves 8
Serving = 1/2 cup

Calories: 120
Sodium: 350 mg
Sugars: 3 g
Cholesterol: 0 mg
Saturated fat: 1 g
Fiber: 3 g
Protein: 3 g
Carbohydrate: 7 g

— Created for Wockr by Jim Perko, CEC, AAC.