Cauliflower and Bok Choy Quick Stir fry

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Cauliflower and bok choy sauteThe other day I took out cauliflower from the fridge to make a stir fry vegetable  with coconut called as thoran in Malayalam. Then I noticed Bok Choy too and decided to add that in too. What a delicious combination! This sauté is so good just on its own that you could also just have/serve it as a warm salad.

And what a healthy combination too!  – WH foods recommends including cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups.  Bok Choy is a member of the cabbage family and ranks nutritionally very high providing 21 nutrients which include omega-3s, as well as the antioxidant mineral zinc. Cauliflower has tons of benefits too since it provides special nutrient support for three body systems  (1) the body’s detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system.  You can see a list of all cruciferous vegetables and their benefits  here.

And here’s the simple and delicious recipe! I am also listing other thoran recipes that I have posted on my other site that you may like: –  Kale Thoran , Green beans Thoran, Green Papaya thoran, Green Plantain thoran and Cabbage thoran.

Cauliflower and Bok Choy Quick Stir fry

  • Servings: Makes about 2-3 servings when served as a side
  • Time: about 15 minutes
  • Difficulty: Easy
  • Print

Ingredients:

  • 1/2 of a large cauliflower, washed and chopped
  • About 3 baby bok choy bunch,  washed and shredded
  • 1 tbsp olive oil or coconut oil
  • 1/2 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 1/2 tsp urad dal (split black gram lentils)
  • 1 dry red chili , torn into 2 pieces
  • 1/2 tsp salt
  • 4-5 fresh curry leaves
  • 1/2 tsp turmeric powder
  • 1/4 tsp or pinch cayenne pepper (red chill powder)
  • 2 tbsp fresh grated coconut (or frozen grated coconut that has been thawed)

Method:

Heat a wok style pan and add the oil. When hot lower heat to medium and add the mustard seeds, cumin and the urad dal. When the mustard seeds plutter and the urad dal changes color to golden, add the dry red chillies and curry leaves. Add the cauliflower and sprinkle salt, turmeric and chili powder. Cover the pan and cook on low heat for about 5 minutes stirring in between to ensure no sticking / scorching.  Open the pan and add the bok chou and stir fry for 2-3 minutes. Finally add the grated coconut and stir fry for 1 minute. Turn heat off and serve warm.

Cauliflower and Bok Choy stir fry

 

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3 Comments Add yours

    1. Indu says:

      yes and healthy too! 🙂

      Liked by 1 person

  1. Indu says:

    Reblogged this on Indu's International Kitchen and commented:

    A Quick and healthy stir fry that is so delicious!

    Like

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