Here’s an easy, wholesome yet tasty and easy to prepare dish from the South Indian cuisine – Cauliflower Poriyal. Majorly from the cuisine of Tamil Nadu, this dish is basically sautéed or stir-fried cauliflower in a medley of fragrant spices like mustard seeds and herbs like curry leaves, which is finished with grated coconut. Simple to make and vegan too, it can be served with a side vegetable dish with your everyday meals.
About Cauliflower Poriyal
Poriyal from the South Indian cuisine (more commonly in Tamil Nadu) is a simple dish that is made with a bevy of vegetables. The dish is dry and mildly spiced and can be made with or without coconut.
Historically, poriyal was prepared using locally available vegetables such as carrots, gourds, greens, beans, or cabbage. Cauliflower, however, entered the South Indian culinary repertoire much later.
Thus, along with it, came the Cauliflower Poriyal, a variant cooked with various herbs, spices and seasonings.
In my recipe the tender cauliflower florets are cooked with ingredients like mustard seeds, black gram, cumin seeds, ginger, green chilies, curry leaves with the addition of coconut.
The mild, absorbent texture of cauliflower works well with the bold flavors of ginger, green chilies, and curry leaves. Its ability to hold spices while remaining distinct in texture makes this Cauliflower Poriyal our favorite.
This cauliflower preparation is a quick, nutritious, and flavorful side for rice and Sambar or Rasam, the usual staples of South Indian meals.
My recipe of Cauliflower Poriyal is similar to the other poriyals I make. I always add coconut as I think it makes the dish very flavorsome.
This dish is not only easy to make but is also healthy and a recipe perfect for busy days. It is also naturally vegan.
Traditionally it is served as a side dish with South Indian staples like sambar, rasam and rice. You can also pair it with Curd Rice. The versatility of this dish is that it also goes well with a paratha, roti or chapati.
Step-by-Step Guide
How to make Cauliflower Poriyal
Prep Cauliflower
1. Begin by chopping and blanching cauliflower. You can opt out from blanching, if you want. For organic cauliflower, I suggest to blanch it.
Rinse and chop the cauliflower in small or medium-sized florets. You will need 3½ cups of chopped cauliflower.
2. Heat 3 cups water and a few pinches of salt in a pan. Or opt to take hot water and the few pinches of salt in a bowl.
Turn off the heat when heating water on the stovetop after the water has become hot and bubbling.
3. Transfer the florets in the hot water. Mix and blanch them for 5 minutes.
4. After 5 minutes of blanching, drain the water and set the blanched cauliflower aside.
Make Cauliflower Poriyal
5. In another pan, heat 3 tablespoons coconut oil on medium-low to medium heat.
Add ½ teaspoon mustard seeds and let them crackle.
Feel free to use any neutral flavored oil instead of coconut oil.
6. Lower the heat. Add ½ teaspoon hulled & split black gram (urad dal) and ½ teaspoon cumin seeds (optional).
7. Fry until the black gram turns golden.
8. Next, add 1 teaspoon finely chopped ginger, 10 to 12 chopped curry leaves and 1 slit or chopped green chili.
9. Mix and stir.
10. Reduce heat and add 2 to 3 pinches asafoetida and ¼ teaspoon turmeric powder.
11. Mix the ground spices with the rest of the ingredients.
12. Add the blanched cauliflower and season with salt according to taste.
13. Mix thoroughly.
14. Next, add ¾ cup water or as needed.
15. Cover the pan with a lid and cook until the cauliflower florets are almost tender.
16. Check a few times and if the water has dried and the cauliflower florets are undercooked and start sticking to the pan or get burnt, add some more water and continue to cook.
The cauliflower florets must be almost cooked before you add the coconut.
17. Add ¼ cup grated coconut. You can add more if you wish to.
18. Mix again and continue to cook without the lid until all the liquids have evaporated and the poriyal looks dry.
Note: The dish is dry and there should be no water or liquids in it.
19. Ensure that the cauliflower is tender and perfectly cooked. It should not be overcooked or mushy. Additionally the preparation should look dry.
If you like, garnish with 2 tablespoons chopped coriander leaves at the end.
20. Serve Cauliflower Poriyal hot or warm with your everyday Indian meals. Enjoy it with a side of chapati or pair with rice and sambar or rasam or dal and/or curd rice.
Expert Tips
- How to use cauliflower: Use fresh and tender cauliflower without any black spots or blemishes. Blanch by soaking the florets in salted hot water for 5 minutes to get rid of insects, worms and any impurities. Remember to chop the cauliflower in similar sized florets so that they cook evenly.
- Choice of fat: I like to use coconut oil because of its flavors. If out of hand, use any neutral flavored cooking oil.
- Adding mustard seeds: Remember to crackle the mustard seeds completely before adding other ingredients, so that there is no bitter taste or raw texture of the mustard seeds.
- Use of spices: You can also use red chilies instead of green chilies or both. For a spicy take, add red chili powder, sambar powder and include more chilies.
- Choice of curry leaves: Use fresh curry leaves. Swap with dried leaves, if fresh is not available.
- Adding coconut: You can use both fresh grated or frozen coconut. Thaw frozen coconut before adding.
- Amplify the health quotient: You can include some carrots, green peas, French beans for a more healthful and colorful poriyal.
FAQs
To prevent cauliflower from getting soggy, avoid overcooking it. While stir frying, use a high heat to stir-fry the florets quickly, ensuring they retain some crunch. In the case of blanched cauliflower, cook them until they are tender. Blanched cauliflower will cook faster as compared to un-blanched one.
Soaking cauliflower helps remove dirt, insects, and pesticide residues that may be hiding in the florets. Submerging the florets in warm water for 5 to 10 minutes ensures thorough cleaning. This step is particularly useful if the cauliflower is fresh from a market or garden or organic.
To clean cauliflower:
– Rinse a few times with fresh clean water. Drain the water.
– Separate the head into smaller florets.
– Soak the florets in warm salted water for about 5 to 10 minutes to dislodge any hidden insects or grime.
– Rinse thoroughly again under running water to ensure all debris is removed.
– For stubborn dirt near the stem, use a small brush or knife to clean the area.
More Poriyals To Try!
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Cauliflower Poriyal (South Indian Cauliflower Stir Fry)
Here’s an easy, tasty dish in South Indian cuisine from the state of Tamil Nadu – Cauliflower Poriyal. This dish is basically sautéed, steamed or stir-fried cauliflower in a medley of fragrant spices like mustard seeds and herbs like curry leaves, which is finished with grated coconut. Simple to make and naturally vegan too, serve as a side vegetable dish with your everyday meals.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
For Blanching Cauliflower
Other Ingredients
Prepping Cauliflower
Rinse and chop the cauliflower in small or medium-sized florets. You will need 3.5 cups of chopped cauliflower.
You can opt out from blanching step if you want. For organic or homegrown cauliflower, I suggest to blanch it.
- Heat water and salt in a pan. Or you could mix hot water and the salt in a bowl. When heating water in a pan, turn off the heat once the water has begun to boil and then add the cauliflower florets.
Transfer the florets into the hot water. Mix and blanch them for 5 minutes.
After 5 minutes of blanching, drain the water and set blanched cauliflower aside.
Making Cauliflower Poriyal
In another pan, heat coconut oil on medium-low to medium heat.
Add mustard seeds and let them crackle.
Lower heat and add urad dal and cumin seeds.
Fry until the urad dal turns golden.
Next add finely chopped ginger and chopped curry leaves, green chilies. Mix and stir.
Reduce heat and add asafoetida and turmeric powder.
Mix the ground spices with the rest of the ingredients, ensuring that these ground spices do not get burned.
Add the blanched cauliflower. Season with salt according to taste.
Mix thoroughly.
Next add ¾ cup water or add as required.
Cover pan with a lid and cook on medium-low heat until the cauliflower florets are almost tender.
Check a few times and if the water has dried and the cauliflower is undercooked and starts sticking to the pan or gets burnt, add some more water and continue to cook.
The cauliflower florets must be almost cooked before you add the coconut.
Once the florets are almost cooked, add grated coconut.
- Mix again and continue to cook without lid until all the liquids have evaporated and the poriyal looks dry.Keep in mind that this dish is dry and there should be no water or liquids in it.
Ensure that the cauliflower florets are tender and perfectly cooked. They should not be overcooked or mushy.
If you like, lastly garnish with 2 tablespoons chopped coriander leaves.
Serving Suggestions
Serve Cauliflower Poriyal hot or warm with your everyday Indian meals.
Enjoy it with a side of chapati or pair with rice and a sambar, rasam or dal and also curd rice.
- Try to use fresh, tender cauliflower without any black spots or blemishes. Blanch by soaking the florets in hot water for 5 to 10 minutes to get rid of insects, worms and any impurities.
- Ensure that you chop the cauliflower into similar sized florets for even cooking.
- Skip coconut oil if you do not have it. Use any neutral flavored oil instead.
- Remember to crackle the mustard seeds completely before adding other ingredients, so that there is no bitter taste or raw texture of the mustard seeds.
- You can also use red chilies instead of green chilies or both. For a spicy take, add red chili powder, sambar powder and include more chilies.
- Make sure to use fresh curry leaves. You can easily swap with dried leaves, if fresh is not available.
- You can include both fresh grated or frozen coconut in the recipe. Thaw the frozen coconut before adding.
- You could include some carrots, green peas, French beans for a more healthy and colorful poriyal.
Nutrition Facts
Cauliflower Poriyal (South Indian Cauliflower Stir Fry)
Amount Per Serving
Calories 185 Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 14g88%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 1g
Sodium 296mg13%
Potassium 395mg11%
Carbohydrates 10g3%
Fiber 4g17%
Sugar 3g3%
Protein 3g6%
Vitamin A 150IU3%
Vitamin B1 (Thiamine) 0.1mg7%
Vitamin B2 (Riboflavin) 0.1mg6%
Vitamin B3 (Niacin) 39mg195%
Vitamin B6 0.2mg10%
Vitamin C 125mg152%
Vitamin E 0.2mg1%
Vitamin K 19µg18%
Calcium 60mg6%
Vitamin B9 (Folate) 461µg115%
Iron 1mg6%
Magnesium 28mg7%
Phosphorus 67mg7%
Zinc 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.
