This delightful cauliflower dish, combined with a tangy cucumber sauce, offers a burst of flavors and textures in every bite. It’s a nutritious and versatile meal that’s perfect for any occasion. Easy to prepare and packed with healthy ingredients, this recipe is a great way to enjoy cauliflower in a new and exciting way. Whether you’re looking for a quick dinner or a side dish, this recipe will surely become a favorite.
Preparation Time
- Total Time: 30 minutes
- Prep Time: 15 minutes
- Cook Time: 15 minutes
Ingredients
For the Cauliflower Dish:
- 600g (4 cups) cauliflower
- A few lemon slices
- 2 tablespoons vegetable oil
- 1 raw sweet pepper, cut into small cubes
- A bunch of spring onions, chopped
- 3 cloves of garlic, minced
- 4 eggs
- 40g (3 tablespoons) sour cream (or yogurt)
- Salt and black pepper to taste
For the Sauce:
- 1 cucumber, grated
- 2 tablespoons sour cream
- 1 teaspoon mustard beans
- Black pepper to taste
- 2 cloves of garlic, minced
- Some parsley, chopped
- Some green onions, chopped
Directions
- Prepare the Cauliflower:
- Add water to a pot and bring it to a boil.
- Add the cauliflower and a few slices of lemon to the boiling water.
- Cook over low heat for 3 minutes. Drain and set aside.
- Fry the Vegetables:
- In a large pan, heat the vegetable oil over medium heat.
- Add the sweet pepper cubes and fry for 2 minutes.
- Add the chopped spring onions and minced garlic, and fry for another 2 minutes.
- Cook the Cauliflower:
- Add the cooked cauliflower to the pan and fry for an additional 2 minutes.
- Prepare the Egg Mixture:
- In a bowl, whisk together the eggs, sour cream (or yogurt), salt, and black pepper.
- Combine and Simmer:
- Pour the egg mixture over the cauliflower and vegetables in the pan.
- Cover the pan with a lid and simmer on low heat for 5 minutes, until the eggs are set.
- Prepare the Sauce:
- Grate the cucumber and place it in a bowl.
- Add the sour cream, mustard beans, black pepper, minced garlic, chopped parsley, and green onions.
- Mix well to combine.
Serving Suggestions
- Serve hot, accompanied by the cucumber sauce on the side.
- Pair with a fresh salad or some crusty bread.
Cooking Tips
- Ensure the cauliflower is not overcooked in the boiling step to maintain a slight crunch.
- Adjust the spices according to your taste preference.
Nutritional Benefits
- Cauliflower: Rich in vitamins C and K, fiber, and antioxidants.
- Eggs: High in protein and essential vitamins.
- Cucumber Sauce: Refreshing and low in calories, adding a healthy twist to the meal.
Dietary Information
- This recipe is vegetarian and can be made gluten-free by ensuring all ingredients are gluten-free.
Nutritional Facts (per serving)
- Calories: 180
- Protein: 10g
- Fat: 12g
- Carbohydrates: 8g
- Fiber: 3g
- Sugar: 4g
Storage
- Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving.
Why You’ll Love This Recipe
- Quick and easy to prepare.
- Packed with nutritious ingredients.
- Versatile and can be enjoyed as a main dish or side.
- Deliciously flavorful with a refreshing cucumber sauce.
Conclusion
This cauliflower dish is not only a treat for the taste buds but also a boost for your health. With its simple preparation and delightful combination of flavors, it’s bound to become a household favorite. Try it out and enjoy a meal that’s both satisfying and nutritious. Share this recipe with your loved ones and spread the joy of healthy eating!
Frequently Asked Questions
- Can I use frozen cauliflower?
- Yes, just thaw it completely and drain any excess water before cooking.
- Is there a substitute for sour cream?
- Yes, you can use Greek yogurt as a healthier alternative.
- Can I make this dish vegan?
- Substitute eggs with tofu and use a plant-based yogurt or sour cream.
- How can I add more protein to this dish?
- Add cooked chickpeas or lentils to the vegetable mix.
- Can I prepare this dish ahead of time?
- Yes, you can prepare the vegetable mix ahead and reheat before adding the egg mixture.
- Is this dish kid-friendly?
- Yes, it’s nutritious and mild in flavor, making it suitable for kids.
- What other vegetables can I add?
- You can add carrots, peas, or bell peppers for more variety.
- How do I prevent the eggs from becoming rubbery?
- Cook on low heat and avoid overcooking.
- Can I use regular mustard instead of mustard beans?
- Yes, regular mustard can be used in the sauce.
- How long can the cucumber sauce be stored?
- The sauce can be stored in the refrigerator for up to 2 days.