Cauliflower and Mixed Sprouts Stew

Cauliflower and mixed sprouts stew is a vegetable stew in which cauliflower, carrots, potato and mixed sprouts are cooked together in a coconut sauce with a warm flavor of garam masala. A very healthy, vegetarian and vegan entree which will fill you up and also pretty easy to make.

It is one pot meal. You can eat cauliflower and mixed sprouts stew as it is or with bread . The fact I like about this stew is that it is a wholesome combination of protein, several vitamins and minerals which we are getting from sprouts, cauliflower, carrots and coconut together.
Sprouts are a power house of healthy goodness and one of the cheapest and easily available complete nourishment food. The process of sprouting substantially increases the protein, vitamins and minerals contents and corresponding decrease in carbohydrates as compared to the nutrition facts of dry beans or lentils.

Other recipes of gobi or cauliflower :-

• Gobi capsicum / gobi matar simla mirch sabji
• Aloo gobi matar / cauliflower curry
• Gobi manchurian / cauliflower manchurian
• Green moong dal with cauliflower / gobi mung dal curry

Cauliflower and Mixed Sprouts Stew Recipe

Recipe by Neha NairCourse: MainCuisine: IndianDifficulty: Medium

Servings

4

servings

Prep time

20

minutes

Cooking time

30

minutes

Cauliflower and Mixed Sprouts Stew is a very healthy recipe made from cauliflower florets cooked with lentil sprouts in coconut gravy.

Ingredients

• 1 medium cauliflower, cut into florets

• 2 carrots, cubed 

• 1 medium potato, cubed

• 1 large onion , chopped

• 2 cups of mixed sprouts

• 1/2 cup of grated coconut

• 1 tsp of cumin seeds

• 5 garlic cloves

• 3-4 green chillies or to taste

• Handful of cilantro, chopped

• 2 tsp of lemon juice

• 1/4 tsp of turmeric powder

• 1 tsp of garam masala

• Salt and pepper to taste

• 1 tsp of oil

Directions

• Heat oil and add onion and let it sweat (for about 5 minutes).
• Then add mixed sprouts, salt and 2 cups of water. Let it come to boil with lid on and cook over medium heat for 20 minutes.
• Mean while grind coconut, garlic, green chillies and cumin seeds with 1/4 cup of water into a smooth paste.
• Then add cauliflower, carrots, potato, turmeric, garam masala and pepper with a cup of water . Mix well, put on lid and again let it cook for 6 minutes.
• Now pour ground coconut mixture and simmer again until cauliflower and potato is done.
• Toss in the cilantro and lemon juice and switch off the heat. Cauliflower and mixed sprouts stew is done.

Notes

• Serve Cauliflower and mixed sprouts stew with bread or rice or can be eaten as it is.
• The mixed sprouts should be tender but still have slight crunch.