Cauliflower and Paneer Masala

The credit to this idea goes to my Dad this time. He insists on making chicken curry with cauliflower in it. So for my vegetarian mother, I decided to do the same with Paneer.
 
Did you know that the humble cauliflower, is very low in fat and carbohydrates, but high in dietary fibre? Great for those on the path to weight-loss. Although I doubt this recipe is the way to go for that. There’s quite a lot of oil here! It also contains compounds like Sulphoraphane, Carotenoids.

It also contains Indole-3-carbinol, which enhances DNA repair and slows the growth of Cancer cells.

Although boiling reduces the effects of these compounds, steaming, microwaving and stir-frying seems to have no effect on the compound levels. So remember to not boil cauliflower!!!

This was a really nice, sweet and spicy semi-dry gravy with loads of flavour and depth. And since this was more of a slow stir fry, I hope I didn’t destroy too much of its nutrients.

Cauliflower and Paneer Masala Serves 4-5

You will be needing

-1 medium sized cauliflower, cut into florets, soaked in salted water, washed and drained.
-1 onion, ground to paste
-1 heaped tsp ginger-garlic paste
-2 large green chillies, sliced in the middle lengthwise
-1 capsicum, chopped into bite sized pieces. I cut them in fancy triangles 🙂
-1 tsp red chilli powder
-1/2 tsp garam masala
-1/4 tsp turmeric powder
-1/2 tsp cumin powder
-About 3 tbsp tomato ketchup. Feel free to add or reduce depending upon how much gravy you’d like
– 1-2 tsp dark soy sauce (optional)
-200gms paneer , cut into cubes.
-Chopped corriander, for garnish
-Salt to taste
-Oil (enough to cover base of shallow pan). Add more if it begins to look too dry.

Method:

-Microwave or steam the cauliflowers until they still have a crunch to it, i.e., it should not be completely cooked.
(Remember that when you microwave vegetables, do not add more than a few spoonfuls of water. The vegetable cooks in its own natural moisture, so the nutrients do not get wasted in the cooking water. I always prefer microwaving over steaming vegetables.)
-Heat oil in a pan. Add the onion paste and ginger garlic paste and stir continuously to avoid burning.
-When it changes colour and becomes fragrant, loosing its raw pungent smell, add the green chillies and the dry spice powders( red chilli, turmeric, garam masala and cumin).  Reduce the flame to low.
-Stir continuously.
-Stir well to distribute the masala evenly. Add the chopped capsicum. Cover and cook over the low flame till tender. Sprinkle a little water, if needed. Stir occasionally.
– When the cauliflower is done, uncover pan, let any excess water dry, and add the tomato ketchup.
-Then add the soy sauce.
-Add salt and check for seasoning.
-Add the paneer, stir once carefully without breaking the paneer, cover and cook for 2-3 minutes over a low flame. Let the paneer absorb all the flavours and soften over the mild heat. Over cooking paneer will cause it to harden.
-Remove from heat, garnish with chopped coriander and serve hot!