Ready to serve Cauliflower biriyani
Time taken:1 hour
Cauliflower the favorite veggie of one and all needs no introduction at all. You’ll want to include cauliflower as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy cauliflower and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.
While cauliflower is not a well-studied cruciferous vegetable from a health standpoint, you will find several dozen studies linking cauliflower-containing diets to cancer prevention, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. This connection between cauliflower and cancer prevention should not be surprising, since cauliflower provides special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body’s detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly.
As an excellent source of vitamin K, cauliflower provides us with one of the hallmark anti-inflammatory nutrients.Scientists have not always viewed cardiovascular problems as having a central inflammatory component, but the role of unwanted inflammation in creating problems for our blood vessels and circulation has become increasingly fundamental to an understanding of cardiovascular diseases. The anti-inflammatory support provided by cauliflower (including its vitamin K and omega-3 content) makes it a food also capable of providing cardiovascular benefits. Of particular interest is its glucoraphanin content. Glucoraphanin is a glucosinolate that can be converted into the isothiocyanate (ITC) sulforaphane. Not only does sulforaphane trigger anti-inflammatory activity in our cardiovascular system—it may also be able to help prevent and even possibly help reverse blood vessel damage.
Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B2, protein, vitamin B1, niacin, and magnesium.
I have already put up cauliflower paratha, cauliflower stir fry, fried pakoras etc. Today i would like to put up Cauliflower biriyani which tastes yummy and easy to prepare as well. Here goes the recipe…..
What you need to have:
1. Basumati rice – 1 cup
2. Water – 2 cups (to cook rice)
3. Cashew pieces – a few
4. Ghee – 1/2 teaspoon (to fry cashews)
4. Florets – 2 cups
5. Green peas – 1/2 cup
3. Cooking oil – 1 tablespoon
4. Cumin seeds – 1 teaspoon
5. Chopped onions – 1 cup(for seasoning)
6. Coriander powder – 1 teaspoon
7. Red chili powder – 1/2 teaspoon
8. Turmeric powder – 1/4 teaspoon
9. Garam masala powder – 1/2 teaspoon(home made)
10. Tomato -1 (to be pureed)
11. Chopped cilantro- a handful(for garnishing)
12. Salt – to taste Ingredients of seasoning and masala
Ingredients of masala and seasoning:
1. Cloves – 2-3
2. Cinnamon – 1 piece
3. Cardamom – 1
4. Green chili – 1
5. Ginger – 1 small piece
6. Garlic pods -2-3 Ingredients of seasoning & wet masala
What you do with what you have:
1. Wash and chop cauliflower into medium size florets and soak it in salt water for about 10 minutes. Drain it and keep it aside along with frozen green peas/fresh peas.
Chopped florets and green peas
2. Wash and drain water and keep it aside. Place cooker with 1/2 teaspoon ghee in it. When heated, add cashew pieces to it and fry till light brown and crispy. Cashews being fried till crispy
3. Add rice from step-2 to it and add required quantity of water to it and cook till done. Basumati rice being added
4. Once the pressure is released, empty cooked rice in a wide plate adding 1/2 teaspoon cooking oil.
Cooked rice being spread over in a wide plate
5 .Make a paste of green chili,ginger, garlic, cinnamon, cardamom and cloves and keep it aside. Pure the tomato as well and keep it side. Tomato being pureed in the mixer
6. Place a wide skillet with 2 teaspoons of cooking oil in it on medium flame. Once heated add cumin seeds to it and allow it to splutter. Cumin seeds being added to oil
7. Add chopped onions to it once cumin seeds splutter adding required quantity of salt and stir it till the onions turn transparent. Chopped onions being added to the seasoning
8. Once done, add all powders in a row and give a stir. All powders being added in a row
9. Add grind paste from step-5 to it and give stir in such a way that a pleasant aroma oozes out. Grind masala paste being fried in the seasoning
10. Add pureed tomato from step-5 to it and fry till it gets mixed up well. Pureed tomato being added
11. Add florets and green peas from step-1 to it an cook it till the masala coats the veggies and later on check for salt.
Florets and green peas being added The veggies being coated with masala
12. Add cooked rice from step-4 to it and stir with a wooden spatula so that rice coats with masala but veggies in tact(not crushed)
Cooked rice being added
13. On mixing it is ready to serve. Transfer the biriyani to a plate and relish it with a salad..(but with out curds) Yummmmmm Ready to serve cauliflower biriyani with salad
Time taken: 1 hour
Good to remember: 1. Use fresh Cauliflower for the dish for best results..
2. Cook rice so that grains are separate. Please do not over cook.
3. The unique grinding of whole garam masala ingredients along with green chili, ginger garlic enhances the flavour of biriyani
4. Adding curds to salad is one’s choice.