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.

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.