Vegetable of cauliflower leaf's stalks/गोभी के डन्ठल की सब्जी

Sabzi Of Cauliflower leave's Stalks

Cauliflower tender Crunchy leaves and their stalks are rich source of dietary fibers, and nutrients. Mostly they are discarded which means we have discarded the nutrients rich part of cauliflower. The nutritional value of leaves and stalks are evidence enough of the importance of these part of cauliflower in our diet. So extract maximum out of it, do not throw away the green part of cauliflower. Make this tasty sabzi from them and enjoy the benefits along with the taste. 

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Servings: 3 large

Nutritional value of sabzi (per 100 gm. of cauliflower leaves)

Proteins: 5.9 gm

Fats: 1.3 gm

Carbs: 7.6 gm

Water: 80 gm

Dietary fibers: 2.0 gm

Ash: 2.0 gm

https://www.google.com/amp/s/wellnessmunch.com/7-surprising-health-benefits-of-cauliflower-leaves/amp.The stalks also are rich in Phosphorus, dietary fibers, calcium and are high on water content.So this sabzi is low on calories, fats, carbs and Sugars. High on nutrients, minerals and fibers.

Ingredients Required for making Sabzi :

• Tender leaves of Cauliflower 

Some Leaves and Stalks Of cauliflower

• Tender Stalks of  Cauliflower 
• 1Potato (medium size /30 gm approx.) 
• 4 - 5 Sprigs of Coriander leaves 
• 1Teaspoon cooking Oil (I use mustard oil) 
• 1/2 Teaspoon salt or to taste 
• 1/2 Teaspoon Cumin seeds 
• 1-2 Whole dry red chili 
• Pinch of Asaefoetida 

Direction for making sabzi :

• From cauliflower separate the stalks (immaterial of the fact that stalks have leaves on them or not). 
• Remove the leaves attached to them.
• chop off the lower thick hard part of the stalk and discard the lower thicker harder part. Keep the upper softer part for use.
• Peel the outer layer of stalks. Discard the hard fibrous outer layer. Keep the cleaned juicy stalks for further use.

Cleaned Stalks

• Tender stalks need not to be separated from leaves or peeled. 
• Wash the leaves thoroughly. 
• Take few (8-10) leaves and wash them nicely.
• Chop:
•  Potato, 
• Coriander sprigs, 
• Stalks and leaves of cauliflower.

Chopped Stalks, Potato,and greens

• In an iron wok (or any cooking pan) take cooking oil and heat it. 
• When the oil is hot add Cumin seeds and red chili. 
• Cumin seeds will splutter. Add asafoetida and mix. 

Spices cooking in oil

• Add potato pieces and chopped cauliflower stalk immediately. Do not let the cumin seeds become black. 
• Cook on low flame with constant stirring till potato pieces Start becoming soft. The pieces of cauliflower stalks will also change Color. 

Potato and Stalk pieces added

• Add the chopped leaves and coriander springs. 
• Mix nicely. 
• Add :
• Salt,
• Turmeric powder, 
• Dhaniya powder and amchur powder. 

Chopped greens and spices added

• Mix nicely. Sprinkle 10 ml.  water and cover the wok. 
• Cook on low flame for 2 to 3 minutes. 
• Switch off the heat and let it cool. The remainder heat will keep the vegetable cooking. 
• Cauliflower stalk sabzi is ready to be enjoyed with roti / dal - rice. 

Cauliflower Leave's Stalks Sabzi

Tips: 

• Use unblemished leaves only.
• Remove the outer fibrous covering nicely.
• Chopping the leaves ans stalks finely makes them easier to cook.
• Iron /cast iron woks impart great flavor to sabzi and increases the iron content also. 
• Green coriander sprigs (धनिया पत्ता) add enhances taste, flavor and adds to nutritional value of sabzi. 

Alternate Suggestions:

• The amount of leaves can be increased to make the sabzi greener, tastier and healthier.
• Instead of red chilies green chilies can be taken.
• I prefer not peeling the potato, you may peel it.