Cauliflower is a super food that has 2 % DV of protein per serving and a GL 1. Finger food was very much in demand at parties hosted in colonial days to feed the common folk (vegetarians). So, fritters similar to chicken nuggets were conceived. In this recipe, the florets are dipped in chickpea flour or cornstarch batter with spices and deep-fried in hot oil to make crisp delicious fritters. Pakoras are very popular as appetizers and enjoyed more as snacks on rainy days.

Story: During our stay in Nairobi Kenya every Saturday in the rainy season was a Pakora day in Kiambu the coffee farm where everyone met at the swimming pool and ate pakoras after their swim and sauna.

Nutrition Facts of Cauliflower (Brassica 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 database

Health Benefits of Cauliflower

  • Prevents Stroke: Cauliflower with white flesh has the compound allicin which helps in reducing the risk of stroke, also aids in the cleansing of the liver and the blood.
  • Help prevent colon cancer: Extracts from cauliflower exert a healing effect on the symptoms of ulcerative colitis on the damage that occurred in colon tissues and the colon epithelium due to the presence of Phenethyl Isothiocyanate. 

Spice Health Power

  • Carom seeds (Ajwain seeds): stimulate the appetite and boost metabolism to aid weight loss.  They have laxative properties to speed up the digestive process. this will pull nutrients and prevent the excess storage of fat.
  • Turmeric powder: rich in antioxidants as per the study conducted by researchers in the University of Edinburgh curcumin’s (bioactive compound) potent antioxidant and oxygen radical scavenging activity is highlighted. in the Antioxidant and Redox signaling journal.
  • Red chili powder: Improves cognitive function, clears nasal congestion, boosts immunity, reduces blood pressure and cardiovascular diseases, contributes to red blood cell formation, and maintains healthy eyes.
  • Asafetida powder: (Hing) helps reduce bloating and other stomach problems; may lower blood pressure levels; may relieve asthma, menstural pain and relieve head aches.

Method to fry Cauliflower Pakoras

  • Cut the base and stem from cauliflower and into florets. (3 min)
  • Make a thick batter by mixing flour and spices with water. (2 min.)
  • Heat oil in a deep frying pan to smoking hot (350 F). (2 min.)
  • Dip about six cauliflower florets in the batter.
  • Drop gently in hot oil, using a ladle with holes.
  • Allow to fry, until the outer coating turns golden on all sides, (4 min.)
  • Take care to flipover the fritters for uniform browning.
  • Repeat frying the rest in batches of six by dipping them in batter.(4 min.)
  • Drain excess oil on paper towels before serving.

Serve Phoolgobi Pakoras with Cilantro or Mint Chutney or Tomato ketchup.

TIPS
Instant pakoras: Defrost 1 packet frozen cauliflower florets, pat dry with paper towels and dip in chickpea flour batter and deep fry in hot oil 
Variation:Gobi Manchurian Substitute cornstarch for chickpea flour 
Chinese prep: Dilute Manchurian sauce and serve with cornstarch batter fried fritters
CILANTRO / MINT CHUTNEY : GRIND TOGETHER 1 BUNCH LEAVES WITH GREEN CHILI , LEMON JUICE & SALT

  • Cauliflower florets
  • Chickpea flour, rice flour,oregano seeds, baking soda, salt, red chili & asafetida powder
  • Chick pea flour, rice flour, with spices
  • Pakora mix combined with water to make batter
  • Cauliflower florets coated with flour
  • Oil heated in a frying pan
  • Cauliflower Fritters frying in oil
  • Cauliflower Pakoras ready to eat