Vegetable of cauliflower greens (leafs) /गोभी के पत्तों की सब्ज़ी

Sabzi of Cauliflower Leaves 

The green leaves encasing cauliflower which are usually thrown in dustbin are very nutritious. So do not throw the nutrient (which are more than the cauliflower) in bin, bring them on your dining table. I an sure you all will enjoy it.

In my blog I have posted the recipe of cauliflower leave's stalks sabzi. 

https://jyotsna-pant.blogspot.com/2022/01/vegetable-of-cauliflower-leaves-stalks.html?m=1

Nutritional Value of Cauliflower Leaves (per 100 gm) :

Energy : 66 cal. 

Carbs : 7.6 gm

Proteins : 5.9gm

Fats : 1.3gm

Sugar : 0gm

Ash: 3.2gm

Water : 80 gm

Dietary Fibers : 2.0gm 

Extremly rich in calcium, Iron, Potassium, Phosphorus and Selinium. 

Rich source of Vitamin A, C, B6, Folates. 

Infact it is rich natural source of calcium for those who have lactose intolerance. 

Ingredients Required For Making Cauliflower leave's sabzi :

• Tender leaves of Cauliflower : 100-150 gm. 

• Potato : 1small (20-30 gm approximately) 
• The thick stem of cauliflower (optional) 
• Whole Red chili : 1 (broken to pieces) 
• Cumin seeds :1/2 teaspoon 
• Coriander seeds: 1/2 teaspoon
• Asafoetida (hing) : 2-3pinches 
• Cooking oil : 10 - 15 ml (I use mustard oil) 
• Turmeric powder : 1/2 teaspoon 
• Salt :1 teaspoon or to taste 

Direction for Making Cauliflower leave's Sabzi :

• Wash the leaves very nicely and thoroughly. I prefer soaking them in salt water for 30 minutes then washing to make sure as much as possible unrequired things are removed from leaves. 
• Drain all water. Chop the leaves as finely as possible. 
• Remove the hard outer covering of the stem of cauliflower, discard the peels and cut the soft inner core to pieces. 
• Cut potato to pieces of the size as you want, I prefer small pieces. 

Chopped leaves, soft part of stem and potato

• Crush coriander seeds with a rolling pin or in pestle and mortar so that they break to half. 
• Heat oil in Iron wok/any thick bottom wok /pan. 
• When the oil is hot (not smoking), reduce the heat to low then add :

1. Cumin seeds 
2. Crushed coriander seeds
3. Broken red chili pieces 
4. When seeds start sputtering and change color (it will take roughly 30 seconds), add asafoetida. 

• Cook for 30 second, then add potato pieces and stem pieces. 

Spices cooked in oil 

Pieces of Potato and soft core of potato added 

• Cook on low flame for 2-3 minutes. 

After cooking for 3minutes 

• Add Chopped cauliflower leaves. 
• Mix nicely. Then add turmeric and salt. 

• Mix nicely then cover and and cook for 10 minutes on low heat, stirring in between. 
• Potato pieces will be cooked to softness and the Chopped leaves will change the color and will become tender. 
• If you find the leaves little less tender to your liking cook for another minute or so. 
• Cover and allow it to cool. The remainder heat Wil keep the sabzi cooking. 

• Remove in a serving bowl. Tasty, healthy, Nutritious sabzi of cauliflower leaves is ready. Heat before serving. 

Sabzi of Caulifllower leaves 

Tips:

• Make sure all leaves are unblemished. 
• Soaking and washing with thoroughly ensures all chemicals sprayed by farmers is removed. 
• Finer you chop the leaves better it is. 
• The reason for not adding strong spices like garam masala or jeera powder is that it will overcome the delicate flavor (which is amazing) and taste of cauliflower leaves. 

Alternate Suggestions :

• If one wishes whole leaves can be blanched before chopping. For blanching :boil water with spoonful of salt, once water starts boiling switch off the heat and put the leaves in salt - water solution. Leave the leaves in hot water for two minutes then sieve off the water and pour chilled water on the leaves. Once cooled, pat dry the blanched leaves and chop finely. 
• Few stalks of the leaves (finely chopped) can be added along with potato pieces. This will add a texture to the sabzi. 

• One teaspoon amchur powder can be added along with salt and turmeric powder.

Delicious Vegetable Cutlets /स्वादिष्ट सब्जियों के कट्लेट्स

Pan fried Low fat Vegetable Cutlets

One of the best way to make low fat cutlets are to pan fry them with minimum of oil. I find cutlets one of the best dish along with toasted bread  and Red chili sauce for breakfast and with coriander-mint chutney or Hariyali chutney for snacks. Since vegetable cutlets have potatoes in it thus it is high in carbohydrates.  Apart from starch Potatoes are rich in antioxidants which help in fighting cancer; they contain potassium which is beneficial for heart, vitamin C and proteins. Adding lots of different vegetables makes the cutlets very nutritious. Beans add protein content, carrots vitamin A and coriander, spinach iron, green chili Vitamin C.Peas are rich in calcium. Due to different vegetables present in these cutlets the dietary fiber content is also high, which is very much desirable to maintain good digestive system. Thus this is one of the best method to make children enjoy eating vegetables.

Preparation Time: 30min.

Cooking Time: 30min.

Servings: 25 -30Cutlets (approximately)

Calories in 25-30 cutlets 201 k cal.( approximately)

Ingredients Required For Making Pan Fried Vegetable Cutlets:

• 250 gm. Potatoes

• 100gm. French Beans

• 100gm. Carrots

150 gm Cauliflower

• 250 gm. Peas

• One Medium size onion(optional)

• 8-10 leaves of fresh Spinach

• 2-3 sprigs of Fresh Coriander

• 1 Medium size Capsicum

• 1 Medium size Red bell pepper (optional)

• 1-2 Green Chilies

• 1/2Tea spoon Red chili powder

• 1/2Teaspoon Garam masala

• 5-6 Tea spoon Corn flour

• Salt to taste 
• 2-3 ml. Olive oil / any cooking oil 

Direction for Making Pan Fried Vegetable Cutlets:

• Boil the potatoes as such that they are cooked but remain firm.

• Wash the beans, carrots, and dry them.

• Break the Cauliflower to small florets , wash and dry them

• Cut Cauliflower finely.

• Remove the thread from beans and cut them fine.

Finely cut Cauliflower and Beans

• Cut the carrots fine.

• Cut the onion very fine.

• Take 100 ml.  water in a thick bottom pan and keep on gas on high flame.

• When water starts boiling put carrots and beans , cauliflower to it and boil till they partly cooked. The cooked beans and carrot pieces should become soft after cooking.(approximately 5 min.)
• Sieve the boiled vegetables and allow them to cool

• Shell peas.

• Take 50 ml. water in a pan boil the water and add shelled peas to it and cook for 10min.(approximately 2min.)
• Sieve the peas and allow to cool.

• Wash spinach and remove the stalks form the leaves.

• Discard the stalks and dry the leaves.

• Cut spinach leaves very fine.

• Wash the coriander sprigs and drain all water.

• Cut washed and dried coriander leaves very fine.

• Cut green chilies very fine.

• Cut capsicum and red bell pepper fine. 

Finely cut Capsicum and Red bell pepper

• Peel boiled potatoes and mash them using a potato masher or with your hands.

Boiled Potatoes

Mashed Potatoes

• Mash boiled beans, carrots and cauliflower. Do not make paste mash them.
• Mash peas coarsely.

• To the mashed potatoes add

• Mashed vegetables

• Finely cut spinach

• Coriander leaves

• Finely cut onions

• Finely cut capsicum and red bell pepper.

• Salt

• Red chili powder

• Garam masala

• Amchur

• Corn flour

• Mix nicely to make uniform mixture.

• Make 25-30 balls from the mixture and flatten them to 1-2 cm. thickness.

• Cut them to the required shape with the help of mold.

• Roll the cutlets in corn flour and keep aside for 5min. so that the corn flour sticks to the surface of the cutlets.

• Take a non-stick flat pan (tawa) and put 8-10 drops of olive oil or any cooking oil on it and spread it on the tawa.

• Heat the tawa on high flame.

• When the tawa / pan becomes hot, (not smoking hot) place the cutlets on it at a distance of 2-3 cm. from each other.

• Lower the flame and let the cutlets become golden brown from the side they are touching the tawa.

Cutlets Pan fried to golden brown color on one side

• Sprinkle 2-3 drop of oil on each cutlet and turn them over carefully.

• Allow them to cook on the other side also till they become golden brown.

Cutlets done to Golden brown color on the other side

• Low fat, tasty and nutritious cutlets are ready.

Low fat Pan Fried Vegetable Cutlets

• Enjoy hot cutlets with coriander-mint chutney or Hariyali chutney.

http://jyotsna-pant.blogspot.com/2011/10/green-coriander-and-mint-chutney.html
http://jyotsna-pant.blogspot.com/2012/06/hariyali-chutney-raw-mango-chutney.html

Pan fried Low fat Vegetable cutlets with Coriander-Mint Chutney

• Apply some Red chili sauce
  

http://jyotsna-pant.blogspot.in/2011/09/red-and-green-chilly-sauce.html
on a toasted bread piece place a cutlet on it apply red chili sauce on another bread piece and place it on the cutlet and enjoy your breakfast.

Tips:

• While boiling potatoes add little salt to the water to ensure potatoes remain firm.

• Add one small piece of lemon to the water while boiling potatoes to ensure the container does not turn black after boiling water.

• Make sure potatoes are not over cooked else the mixture of cutlets will not be firm and cutlets will not come out nice.

• Beans and carrots should be cooked nicely else solid pieces of beans and carrot will come in cutlet which is not desirable.

• Peas should be coarsely mashed.

• The edges of cutlet can be cooked to brown color by placing them by the side if tawa.

• Olive oil is healthy medium of cooking and light to digest.
• While adding vegetables corn flour and soices to the mashed potatoes salt should be added last.
• If your cutlet mixture becomes slightly thin (not firm) then add some corn flour to it.

Suggested Variations:

• Coriander can be replaced by parsley or celery.

• To change the flavor 1/4 tea spoon of thyme / oregano can be added.

• Boiled and grated beet root can be added to the cutlet mixture. It will add color and nutritive value to the cutlets.

• Corn flour can be replaced by bread crumbs / Rice flour.

• If you have left over beans / carrot / cauliflower vegetable just mash it and add to the mixture. Good use of left over veggies can be made this way.
• Powder some nutrela nuggets ( soya beans nuggets), soak the powder in water for 4-5 min., squeeze water form the soaked powder of Nutrela nuggets and add the soaked nutrela nuggets powder to the cutlet mixture it will make the cutlets more crysp and of course add more fiber and protein content to the cutlets.