Looking for NEET / JEE Coaching? Enquire Now

Recipe of low calorie dry Cauliflower vegetable

Nowadays people are very health conscious and choose their foods carefully to avoid unnecessary fats and carbohydrates. In this article a low calorie dry vegetable recipe of Cauliflower is described which is good for people seeking low calorie diet.


Today's people are very aware and cautious about their health and take a lot of precautions in consuming different type of foods especially the ones having high contents of fat and carbohydrates. In this scenario, any recipe which talks of low calories is welcome. The recipe of 'Low calorie dry Cauliflower vegetable' is one of such preparations and is described step by step in this article.

About Cauliflower

Cauliflower is a very common vegetable in our country and is used in making vegetables in different ways and styles. It is extensively used in preparations of many mix vegetables, curries and biriyani. This is an important vegetable as it is a rich source of Antioxidants, Vitamin C, Folates, Vitamin K, Vitamin B, Vitamin E, Calcium, Magnesium, Phosphorous, Potassium, Zinc, Sodium and Iron. It is also a good source of protein and contains a substantial amount of phytochemicals, unsaturated fats and essential omega-3 fatty acids. This also contains dietary fiber and small amounts of natural sugars as compared to the other members of its botanical group such as broccoli.

This dry vegetable recipe goes nicely along with the main course as one of the dishes. The preparation time of this recipe is about 25 minutes only. So now lets check the details.


The quantity of ingredients is mentioned below and will be sufficient (along with other main course items) for about 2-3 persons.

  • Cauliflower - 400 gram
  • Potato - 1 medium size
  • Cooking oil - 1/2 tsp (Note: the quantity is intentionally kept as minimum)
  • Turmeric powder - 1/4 tsp
  • Coriander powder - 1/2 tsp
  • Asafoetida powder - 1/4 tsp
  • Garlic - 4 to 6 cloves
  • Mango powder - 1/2 tsp
  • Green Chilli - 1
  • Coriander leaves - 1/4 bunch
  • Black pepper powder - 1/4 tsp
  • Salt - as per taste


Clean cauliflower thoroughly and remove the base. Cut it in small pieces of approx 1 inch long size. Now cut potato also in similar size pieces. Remove the skin of garlic cloves and chop them in small pieces and keep aside. Chop green chilli also in small pieces. Meanwhile, keep a pan on medium flame and just put the little quantity of oil as mentioned in ingredients above and spread it with the help of spatula in the pan. The oil will heat up and as it starts smoking, remove the pan from heat and mix turmeric powder, Asafoetida and coriander powder to it. Mix a bit and keep the pan back on flame. Take care that in absence of more oil there will be a tendency of spices to stick in the bottom of the pan. So removing from flame for short periods will be required during seasoning of spices.

Now add garlic pieces and green chilli pieces to it and mix and sprinkle a little water to avoid sticking. Keep it like this for 1-2 minutes only. Please remember that as we have used little oil, it is necessary to sprinkle a little water time to time to avoid sticking. After this, add Potato and Cauliflower pieces and salt and mix well and add 1/4 cup of water and put a lid to the pan and cook for 10 minutes. You may have to add a little water in between if it dries up and starts sticking to bottom.

Remove the lid and add dry mango powder, black pepper powder and chopped coriander leaves and cook for another 2-3 minutes. The preparation is now ready and can be transferred to serving bowl.


As this is a dry vegetable it can be served directly on the lunch or dinner plate. This dish goes very well with the main course during lunch or dinner time.

Variations and Precautions

  • Some people do not like the taste of garlic. if so, they can remove it from the ingredients
  • Majority of the people do not like low oil and low spice dishes due to taste factors. They can, if desired, season the vegetable after it is prepared, with a little of grated onion and kasoori maithy (dry fenugreek leaves) heated for some time in a little hot oil
  • Some green chilies are very hot and strong and they are not to be put in form of small pieces. In that case, it is better to split them in the length with a knife and remove the seeds and then put them as a whole without cutting it in pieces


This dry vegetable is a low calorie vegetable and is a good food for those on a serious weight reduction program. Also this is easy to prepare


Author: K Mohan23 Jun 2018 Member Level: Diamond   Points : 2

Nice recipe appended by the author and I like the Gobi or the cauliflower curry very much. In the South and in Hyderabad we have the dish called Gobi rice which is prepared with Gobi curry and the taste would be good. In the Ameerpet area where there are more IT training Institutes, the visit of students on daily basis would be more and to cater to the needs of thousands of students during lunchtime, the Gobi fried rice is served for just 30 rupees and that would be over within minutes. Even children like the Gobi Manchurian rice which is easy to swallow and tasty to eat.

Author: Juana25 Jun 2018 Member Level: Diamond   Points : 4

Gobi or cauliflower cooks very quickly, hence care must be taken to not let it turn mushy. The vegetable also produces a foul smell because of its high sulphur content. The high sulphur in cauliflower can cause flatulence on people. Adding ajwain or carom seeds to the dish can ease the symptoms.

Cauliflower should be avoided during the rainy season because this is the time when worms lay eggs between the maze of florets. Alternatively, the florets should be boiled in salt and turmeric to remove eggs and larva.

The recipe is simple and easy to prepare.

  • Do not include your name, "with regards" etc in the comment. Write detailed comment, relevant to the topic.
  • No HTML formatting and links to other web sites are allowed.
  • This is a strictly moderated site. Absolutely no spam allowed.
  • Name: