Cauliflower is a low carb alternative to grains and legumes and eating 1-2 servings twice or thrice a week is recommended. In this gourmet street food, cauliflower is pan-fried with spices and served on bread rolls, to satisfy the hunger of commuters and factory workers in Mumbai (a city that never sleeps). 

Story: The ding-ding noise of vendors can be heard at Dadar, Parel, Byculla, V.T. (Victoria Terminus), and Churchgate stations in Mumbai, tapping on the iron griddle with turners to attract the attention of commuters, on their way to day or night duty at offices, hospitals, or factories to encourage them to buy and eat Paav Bhaji, thus appeasing their hunger.

Cauliflower Dishes

Cauliflower can be eaten raw or cooked in many ways: boiling, grilling, baking, and sauteing. Whole cauliflower heads can be cooked in one piece. Adding 1 tbsp. of lemon juice or 1/2 cup milk will prevent discoloration.

Whole cauliflower Bake (Phool Gobi Tandoor)
Cauliflower Sauté ( Phool Gobi Dulna)
Cauliflower on Bread Rolls (Paav Bhaji)
Cauliflower Korma (Phool Gobi Korma)
Nine gems Korma ( Navratan Korma)
Cauliflower Fritters (Phool Gobi Pakora )
Cauliflower Stuffed Bread ( Phool Gobi Paratha)
Cauliflower Potpie (Phool Gobi Dhum)
Riced Cauliflower Crust Pizza (Phool Gobi Roti Pizza)
Cauliflower Manchurian (Phool Gobi Manchurian)

Nutrition Facts of Cauliflower (Brasica oleracia) 100g raw

GI = 15 (low) GL= 2 Minerals Vitamins
Energy 25 cal 1% Sodium 30 mg 2% Folates 57 mcg 14%
Carb. 4.97g 4% Potassium 299 mg 6% Niacin 0.507 mg 3%
Protein 1.92g 4% Calcium 22 mg 2% Pantothenic acid 0.667 mg 13%
Total fat 0.28g 1% Copper 0.03 9mg 4.5% Pyridoxine 0.184 mg 14%
Dietary Fiber 2g 5% Iron 0.42mg 5% Riboflavin 0.060 mg 4.5%
Cholesterol 0mg 0% Magnesium 15mg 3.5% Thiamin 0.050 mg 4%
Photo nutrients Manganese 0.155 mg 7% Vitamin A 0 IU 0%
Carotene B 0 mcg Zinc 0.27 mg 2.5% Vitamin C 48.2mg 80%
Lutein Zeaxanthin 1 mcg Vitamin E 0.08 mg 0.5%
Vitamin K 15.5mcg 13%
Source USDA National Nutrition data base

Health Benefits of Cauliflower

  • Chronic disease prevention: Recent research shows that cauliflower from the cruciferous family, contains Phytochemicals called Carotenoids, vitamin E (Tocopherol 0.08mg /100g), and vitamin C (Ascorbic acid 48.2 mg/100g) that can prevent chronic diseases including cardiovascular diseases, neurodegenerative disorders(decreases the accumulation of Amyloid-beta and tau proteins in the brains of Alzheimer’s patients), and diabetes.
  • Prevents cancer: Glucosinolates in cauliflower act as natural pesticides in plant cells. When consumed by humans they are utilized for DNA repair and help prevent cancer by slowing the growth of mutated cancer cells in various forms of cancer (e.g. Prostate and Ovarian).

Spice Health Power

  • Turmeric powder: boosts immunity with Curcumin which has antioxidant, anti-inflammatory anti-viral, and anti-bacterial properties. It also regulates the immune system against cells that cause cancer and so-called immune modulator.
  • Paav Bhaji masala powder maintains healthy bones with 19% / 100 g calcium present in it, vital to bone health, and helps maintain a sufficient bone density. Phosphorous and magnesium’s presence are beneficial in maintaining bone and muscle health and slow down the degenerative process.
  • Red chili powder contributes to red blood cell formation since peppers contain copper and iron, vital minerals for new blood formation. It is also rich in Folic acid which aids in the production of red blood cells and fights anemia. 
  • Ginger powder keeps good gut health – ginger consumption is associated with 2 factors in the digestion of foods – inflammation protection of the gut and the increased speed of gastric motility. It causes us to digest food more quickly while also protecting the gut from the negative effects of high usage.
  • Garlic powder decreases bad fats (cholesterol, triglycerides, and LDL) in the blood to improve heart health. Garlic scavenges free radicals that damage cells. 
  • Cilantro leaves help reduce allergen sensitivity, safeguard from food poisoning, stimulate digestion, and help reduce menstrual pain.

Method to cook Cauliflower on bread rolls (Paav Bhaji )

  • Cut the base and stems of the cauliflower; separate into florets. 
  • Peel and cut potatoes and carrots into 1/2″ cubes.(5 min.)
  • Place cut vegetables in water with 1 tsp. lemon juice to prevent discoloration.
  • Peel and chop onions; chop tomatoes. (2 min.)
  • Heat the oil in a frying pan. Add chopped onions and spice powders.
  • Sauté until onions turn translucent. 
  • Add tomatoes and sauté until oil separates.(3 min.)
  • Add drained vegetables and stir-fry until cooked. (8 min.)
  • Use a potato masher to mash the vegetables.
  • Garnish with washed and chopped cilantro leaves.(2 min.)
  • Cut rolls into half, apply butter and toast on a griddle, until golden. 
  • To serve, place vegetables on one half of the roll and cover with another half.

Serve Paav Bhaji with Tomato ketchup on Bread rolls or hamburger buns. 

TIPS
Time  saver: cook vegetables in the microwave (8 min.)
Time Saver : Substitute frozen mixed vegetables and instant potatoes
Paav bhaji masala powder is available in Indian stores and websites
Paav= bread ; Bhaji = vegetable