Cauliflower Korma (Phool Gobi Korma)

Cauliflower being a cruciferous vegetable has phytonutrients Beta carotene, Cinnamic acid, Kaempferol, etc. to help lower cancer risk in our body. Cauliflower korma is a spicy curried dish with a licorice flavor. Fennel and poppy seeds are special spices used to thicken this korma sauce. Fennel is a mouth freshener and digestive eaten usually after heavy meals.

Buying & Storage: Choose a firm cauliflower with compact florets. The leaves should be crisp and green with no sign of yellowing. The size of the head doesn’t affect quality. Refrigerate raw cauliflower(stem side down), tightly wrapped for (5 days), cooked (3 days). Other hybrid cauliflower varieties are colorful depending on the type of nutrients stored: green ” broccoflower” due to chlorophyll by cross-pollination from broccoli; purple “graffiti” – the flavonoid Anthocyanin provides the purple color; orange “cheddar” cauliflower contains an immense amount of Beta carotene (vitamin A )

Story: Cauliflower Korma was adapted from Islamic cuisine by Emperor Akbar’s chef when he had to prepare meals for the visiting non-meat eating relatives of the princess from Rajasthan state, whose marriage to the king was calebrated in Delhi.

Nutrition Facts of Cauliflower (Brasica oleracia) per 100 g, raw.

Health Benefits of Cauliflower

• Prevents Obesity:  Cauliflower contains Indoles that have anti-obesity properties. It also helps in the stimulation of fat burning thermogenesis, aids in weight loss to prevent obesity.
• Boosts Immune system: Cauliflower is rich in antioxidants and immune-strengthening ingredients. Vitamin C (48.2mg /100g) inhibits infections and strengthens defense mechanisms by hampering the growth of disease-causing inflammation.

Spice Health Powers

• Fennel Seeds prevent anemia: Iron and Histidine present in it are both helpful in treating anemia. Iron is the chief constituent of Hemoglobin but Histidine stimulates its production and helps in the formation of various other components.
• Poppy seeds 1 tsp. provide 2-3% of daily zinc which regulates the growth and development of new cells and the structure of proteins. They also provide 4% of daily calcium and phosphorous to build strong bones as well as 2-4 % daily iron that help carry oxygen through the body and have a healthy immune system. 
• Coriander seeds contain Linoleic and Cineole acids which can help prevent swelling caused by arthritis and rheumatism. It also contains Citronellol which is an antiseptic that may help relieve ulcers and wounds in the mouth. 
• Cumin Seeds are a good source of antioxidants that help the body fight free radicals (unstable molecules produced during cell metabolism that can cause diseases like cancer by tampering with DNA) . Antioxidants neutralize the electric charge that makes these unstable molecules. thus minimizing their harmful effects. 
• Cinnamon being a superfood could help manage HIV with its antimicrobial properties extending to viruses, and treat fungal(candidiasis,), bacterial and viral elements in foods. 
• Cloves possess anti-cancer potential: possess chemopreventive/anti-carcinogenic properties – helpful in controlling lung cancer in its early stages. Research suggests that oleanolic acid’s presence causes anti-tumor activity and another study found that Eugenol in it helps with cervical cancer.
• Cardamom seeds can help blood sugar balance. The research identified compounds in cardamom that may promote healthy glucose and insulin metabolism. It could also improve some of the negative effects of pre-diabetics. 
• Pepper Corns keep food fresh with antimicrobial compounds and reduce inflammation with Piperine an anti-inflammatory compound. It acts as a natural painkiller reducing pain and blocks the gene responsible for arthritis.

Method to cook Cauliflower Korma

• Cut cauliflower into florets. Peel and cube potatoes and carrots. (5 min.)
• Place vegetables in water with 1 tsp. lemon juice to prevent discoloration.
• Cook vegetables with salt and turmeric powder in the microwave. (5 min.)
• Peel and chop onions; blanch tomatoes and peel their skin. (3 min.)
• Heat 1 tbsp. oil, add chopped onions & saute until translucent. (2 min.)
• Soak poppy seeds in 1/2 cup hot water. (1 min.)
• Dry roast rest of the spices in a griddle. Keep aside to cool.(2 min.)
• Grind spices, seeds, onions and tomatoes to a paste in a blender.(2 min.)
• Heat remaining of oil, add ground masala. Saute until oil separates.
• Add cooked vegetables, 1 cup water; allow to cook in sauce. (5 min.)
• Garnish with washed and chopped cilantro leaves.

Serve Cauliflower Korma with Quinoa, Bread, Pasta, Rice, Pooris or Naans.

_{TIPS
To save on cutting time, use frozen cauliflower, mixed vegetables, onions, and canned tomatoes.Substitute whole spices with allspice or garam masala powder}