Thursday, 20 March 2014

Craii Phool( Kashmiri spicy Cauliflower)

Nutrition of Cauliflower:

Amount Per 1 floweret (13 g)100 grams- 
Calories -25 
% Daily Value*
Total Fat -0.3 g 0% 
Saturated fat- 0.1 g 0% 
Polyunsaturated fat- 0 g  
Monounsaturated fat- 0 g  
Trans fat -0 g  
Cholesterol -0 mg 0% 
Sodium -30 mg 1% 
Potassium- 299 mg 8% 
Total Carbohydrate- 5 g 1% 
Dietary fiber- 2 g 8% 
Sugar -1.9 g  
Protein- 1.9 g 3% 
Vitamin- A 0% 
Vitamin- C 80% 
Calcium- 2% 
Iron -2% 
Vitamin D- 0% 
Vitamin B6- 10% 
Vitamin B12- 0% 
Magnesium- 3% 

*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. 
Craii Phool:
"Craii" means "Kadai" in Kashmiri :)

 1 kg Cauliflower
 salt to taste
 1 cup mustard oil
 1,medum sized tomato paste
 1 tbsp kashmiri chilli powder
 1 tbsp fennel powder 
 1 tsp ginger powder
 3 cloves
 2 crushed black cardamom
 1 tsp whole cumin
 A pinch of aofietida

Cut the cauliflower into large florets, wash the pieces properly, drain off the excess water and spread it on a cloth for 

some time to dry.

Put oil in a deep frying pan, heat it and fry the pieces one by one.

Remove excess oil from the pan, add cumin, asfoetida and half crushed cloves in the oil, keep the pan on a low flame for 15 


Add kashmiri red chilli powder in the oil and about 40 ml of water in it and stir it till it turn dark maroon in colour.

Add 1/2 glass of water,ginger powder,fennel powder, crushed black cardamom and boil it till all water evaporates.

Now add salt and  tomato paste and cook them in the spices on medium flame for 5 minutes. 

Stir continuously to avoid burning.

Add fried cauliflower, cover it with puree and boil it on low flame for one minute.

No comments:

Post a Comment