Indulge in this Quick Cabbage Poriyal with Spicy Cauliflower – a speedy, Indian-inspired stir-fried salad bringing you a burst of flavour and nutrition. Vegan, diabetes diet friendly and heart healthy too. Done in 20 minutes!
An ideal accompaniment for your South Asian (Indian and Pakistani) main dishes.
This nutritious salad recipe was born accidentally, inspired by one of my TV segments where I demoed a cauliflower salad. Leftover cruciferous veggies coated with spices awaited attention in the fridge, and not wanting them to go to waste, this delicious creation emerged. A happy coincidence turned into a flavourful stir-fried salad, perfectly in line with dietitian-approved, nourishment.
Embark on a flavour-filled escapade into the realm of Indian side dishes, where tradition takes a daring leap into innovation. My focus is purely on the bold, the spicy, and the irresistibly delicious. Here’s a trio that always has my heart.
First, on the lineup, savour the spicy and earthy notes of Beetroot Poriyal—it’s not just a dish; it’s a flavour fiesta that demands your attention. For a quick and nutritious snack that’s anything but ordinary, dive into the delightful blend of flavours and textures in Kala Chana Chaat. And, of course, a special mention to my absolute favourite—the Gujarati savoury cake, Oven-Baked Handvo. Trust me; it’s quite special!
Why you’ll LOVE this recipe
Get ready to fall head over heels for this Indian cabbage recipe! It’s a rendezvous of flavours, where the crunchy charm of Cabbage threads meets the bold allure of spicy cauliflower. Imagine this dynamic duo stealing the spotlight on your plate.
One-Pan Ease: This recipe is a breeze with just one pan, combining simplicity with savoury satisfaction for an effortless cooking experience.
Versatile Delight: From being the perfect sidekick to your South Asian mains to shining as a standalone star paired with rice, quinoa, or a roti wrap, it’s a versatile delight.
Spicy Sensation: Created to hit the spicy spot, each bite is an explosion that adds zest to your palate. This dish is a go-to for those seeking the perfect balance of heat and taste.
Nutrition highlights
This cauliflower cabbage poriyal is a health gem—here’s why:
Fiber-Rich Fusion: Cabbage and cauliflower unite for an excellent fibre boost (20% DV), supporting digestion and keeping you satisfied.
Cruciferous Comfort: Embrace anti-inflammatory goodness with cruciferous veggies —a must for an anti-inflammatory recipe collection.
Diabetes-Friendly Feast: Mindfully crafted for a low glycemic impact, making it a diabetes-friendly addition to your meal plan. With 7 grams of net carbs per serving.
Ingredients
Small head of cauliflower
Olive oil
Turmeric
Dried oregano
Chili powder
Smoked paprika
Black pepper
Red cabbage
Tomato
Water
Salt
Peanuts
How to make it
This recipe takes just 20 minutes and is super straightforward — with all the action in one pan. Here’s a visual breakdown:
Step 1: Toss those cauliflower florets into your cooking pan – add oil and sprinkle all the spices like you’re casting a flavourful spell!
Step 2: Turn on the heat to medium-high and give everything a good stir making sure to spice-coat all the florets. Cook for 2 minutes.
Step 3: Time to introduce the tomatoes! Keep the flame at medium-high and cook for 7 minutes – making sure to stir so they don’t stick to the bottom of the pan.
Step 4: Pour in the water, and let it all simmer for an additional 3 minutes. We’re aiming for a texture that’s soft yet slightly crunchy – the sweet spot between tender and mushy.
Step 5: Switch off the heat and throw in those cabbage threads.
Gently stir, allowing the dish’s heat to soften the cabbage threads to perfection, avoiding any risk of overcooking.
Step 6: Top off with a peanut shower. Your salad masterpiece is ready to be served – warm and packed with flavour!
For a complete list of ingredient measurements and detailed step-by-step instructions, you can find everything you need in the printable recipe card located at the bottom of this post.
Tip for the beginner cook
For beginners, here’s a handy tip: Don’t be afraid to taste as you go! Cooking is all about personal preferences, and by tasting your poriyal throughout the process, you’ll have the chance to adjust flavours, ensuring the final result suits your liking. It’s your kitchen, your rules – so trust your taste buds and have fun experimenting!
Pairing ideas for a balanced plate
For a nutritious diet, explore the following options to craft a well-rounded meal that aligns with both diabetes-friendly and heart-healthy dietary goals.
Chicken Patties or Fish Curry: Protein-packed options with a choice of Homemade Soft Roti, accompanied by a green salad, your favourite fruit, and Greek yogurt.
Egg Bhurji: For a vegetarian delight with crusty wholegrain bread, chopped peppers, cucumber, and a mix of nuts and seeds to finish your meal.
Vegan Option: Black Eyes Peas Curry (Lobya): Plant-based protein served with Multigrain Paratha, complemented by fresh or frozen fruits.
Food safe storage
After preparing the Poriyal, allow it to cool to room temperature before transferring it to an airtight container. Refrigerate promptly, and consume within 3 days for optimal freshness. Reheating? Make sure it’s steaming hot all the way through.
If you give this nutritious salad recipe a try, I’d love to hear your thoughts. Share your rating, leave a comment, and be sure to tag me on Instagram @DesiliciousRD! I can’t wait to see your creations!
Desi~liciously Yours, Shahzadi
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Quick Cabbage Poriyal With Spicy Cauliflower
Indulge in this Quick Cabbage Poriyal with Spicy Cauliflower – a speedy, Indian-inspired stir-fried salad bringing you a burst of flavour and nutrition. Vegan, diabetes diet friendly and heart healthy too. Done in 20 minutes!
Keyword cauliflower, poriyal, red cabbage, salads, side
Health Benefit Anti-Inflammatory, Immune Supporting
Prep Time 5 minutesminutes
Cook Time 15 minutesminutes
Total Time 20 minutesminutes
Servings 4servings
Calories 164kcal
Author Shahzadi Devje
Cost $8
Ingredients
1headcauliflowersmall, medium-sized florets
2tbspolive oilextra virgin
1tspturmericpowder
1tspsmoked paprika
2tsporeganodried
1tspblack peppercoarse
1tspchilli powderhot
½tspsaltsea salt, adjust to taste
1tomatoextra large, cut into small chunks
¼cupwater
¼cuppeanutsunsalted, whole
Instructions
Heat a large cooking pan and combine cauliflower florets with oil, turmeric, oregano, chilli, smoked paprika, and black pepper. Toss to coat evenly and stir-fry for about 2 minutes on medium-high heat, stirring to prevent burning.
Incorporate tomatoes, ensuring an even mix, and continue cooking for approximately 7 minutes until the cauliflower reaches a tender, non-mushy consistency. Turn off the heat, mix in the shredded cabbage, garnish with peanuts, and serve warm.
Notes
Cauliflower Substitutes:
If cauliflower isn’t your go-to, consider using broccoli for a similar texture and flavour profile. Alternatively, diced potatoes can add a hearty touch.
Pairing ideas for a balanced plate
For a nutritious diet, explore the following options to craft a well-rounded meal that aligns with both diabetes-friendly and heart-healthy dietary goals.
Chicken Patties or Fish Curry: Protein-packed options with a choice of Homemade Soft Roti, accompanied by a green salad, your favourite fruit, and Greek yogurt.
Egg Bhurji: For a vegetarian delight with crusty wholegrain bread, chopped peppers, cucumber, and a mix of nuts and seeds to finish your meal.
Vegan Option: Black Eyes Peas Curry (Lobya): Plant-based protein served with Multigrain Paratha, complemented by fresh or frozen fruits.
Food safe storage
After preparing the Poriyal, allow it to cool to room temperature before transferring it to an airtight container. Refrigerate promptly, and consume within 3 days for optimal freshness. Reheating? Make sure it’s steaming hot all the way through.
