Cauliflower is a Flower with Power

The cauliflower is a large flower and cruciferous vegetable. Other cruciferous vegetables include cabbage, brussels sprouts, kale and broccoli. While these vegetables are green in color, the cauliflower is milky white. The leaves of the plant cover the cauliflower as it matures, and the flower is shielded from the sun, depriving it of chlorophyll, which would make it green. The cauliflower is an excellent source of vitamins, potassium, folate and dietary fiber!

Researchers believe the combination of vegetables and the curcumin in turmeric could be an effective therapy in cancer prevention. Best of all, when spiced with turmeric, onions and tomatoes, cauliflower is absolutely delightful—and healthy.

You can make cauliflower in many different ways: a masala (mixture of spices), a lentil-based soup, a kootu (dish made of vegetable and lentils), pakoras (battered, deep-fried snack), poriyal (shallow-fried vegetables with masala), kurma (creamy curry) and so much more!

Sound good? Here is a delicious recipe for Chettinad Cauliflower Soup, a thin, lentil-based soup with cauliflower and aromatic seasonings. Enjoy!

Chettinad Cauliflower Soup
Makes six servings.

Ingredients
¼ cup toor dal or moong dal (lentils)
½ teaspoon turmeric powder
2 tablespoons canola oil
2 to 3 small pieces of cinnamon stick
½ bay leaf
4 to 6 curry leaves (optional)
¼ teaspoon fennel seeds
¼ teaspoon cumin seeds
¼ cup onion, cut lengthwise
½ cup chopped tomatoes
½ green chili pepper, finely chopped (more if desired)
½ cup tomato sauce
1 teaspoon salt
½ teaspoon cardamom powder
½ teaspoon cumin powder
1 cup cauliflower, in 1-inch florets
¼ cup finely chopped fresh coriander

Copyright © 2010 Alamelu Vairavan. All rights reserved.

Instructions
1. Boil three cups of water in a tall saucepan. Add dal and ¼ teaspoon turmeric powder. Reduce heat to medium and cook, uncovered, for about 30 minutes until dal becomes creamy. Set aside.

2. Place oil in a tall saucepan over medium heat. When oil is hot, but not smoking, add cinnamon stick, bay leaf, curry leaves, fennel and cumin seeds. Stir quickly. Cover and heat until seeds are golden brown (about 30 seconds).

3. Add onion, tomato, and green chili. Stir. Add remaining ¼ teaspoon turmeric powder. Stir well and cook, uncovered, until onions are tender.

4. Add tomato sauce and cook over medium heat for another two to three minutes. Stir until the ingredients in the saucepan reach a creamy consistency.

5. Add the dal mixture and an additional 5 cups of warm water to the saucepan.

6. Add salt, cardamom and cumin powder to the saucepan. Stir well. Cook, uncovered, over medium heat, until mixture begins to boil.

7. Add cauliflower and cook, uncovered, until just tender (about 2 minutes). Be careful not to overcook the cauliflower.

8. Add coriander and allow it to simmer for a few minutes with the cauliflower.

9. Remove from heat. Serve immediately or cover and briefly reheat before serving.

Calories 100; Fat 5g.; Saturated Fat 1g.; Protein 3g.; Carbohydrate 12g.; Fiber 3g.; Cholesterol 0 mg.; Sodium 490 mg.

Copyright © 2010 Alamelu Vairavan. All rights reserved.

Alamelu Vairavan is the author of Healthy South Indian Cooking – Expanded Edition (Hippocrene, 2008), an easy-to-follow guide to South Indian cooking, a cuisine distinct from the Indian food many have come to enjoy when dining out in restaurants. Her recipes help people with very little culinary experience capture both the health benefits and the distinctive flavors and aromas of authentic South Indian dishes. Healthy South Indian Cooking includes vegetarian and non-vegetarian dishes.