Ingredients:

For the Vegetable:

• 1 medium-sized cauliflower, cut into florets & blanched
• ½ cup green peas, frozen or fresh
• 1 teaspoon cumin powder / jeera powder
• ½ teaspoon coriander powder / dhania powder
• ½ teaspoon homemade garam masala powder
• ¼ teaspoon turmeric powder / haldi powder
• 1 teaspoon Kashmiri red chilli powder
• 3 tablespoons oil (preferably mustard oil for an authentic Bengali flavor)
• ½ teaspoon sugar
• Salt to taste
• A handful of chopped fresh coriander leaves (for garnish)

For Tempering (Bengali Panchphoron):

• ¼ teaspoon fenugreek seeds / methi seeds
• ¼ teaspoon mustard seeds / rai
• ¼ teaspoon fennel seeds / saunf
• ¼ teaspoon cumin seeds / jeera
• ¼ teaspoon nigella seeds / kalonji
• 1 dried red chilli

For the Paste:

• 1 onion, roughly chopped
• 2 green chillies, roughly chopped
• 1 inch ginger, sliced
• 2-3 garlic cloves, roughly chopped (Optional)
• 1 tomato, roughly chopped

Instructions:

Step 1: Blanch and Marinate Cauliflower

1. Blanch the cauliflower: In a pot of boiling water with ½ teaspoon salt, blanch the cauliflower florets for 2-3 minutes until slightly tender. Drain completely and let it cool.
2. Marinate the cooled cauliflower with ¼ teaspoon turmeric powder for a few minutes to enhance the colour and flavour.

Step 2: Shallow Fry the Cauliflower

3. Heat 2 tablespoons of oil in a pan (preferably mustard oil for authentic taste) and shallow fry the cauliflower florets on medium heat until they turn golden brown. Remove from the pan and set aside.

Step 3: Prepare the Tempering

4. In the same pan, add 1 tablespoon of oil. Once hot, add 1 dried red chilli and let it sizzle for a second.
5. Lower the heat and add the Bengali Panchphoron (fenugreek, mustard, fennel, cumin, nigella seeds) and allow them to splutter, stirring constantly to prevent burning.

Step 4: Make the Spice Paste

6. Add the prepared onion paste, along with 2 tablespoons of water, and sauté on medium heat. Stir continuously until the oil separates from the sides and the paste turns golden.

Step 5: Add Spices and Cook the Vegetables

7. Add the ground spices: sugar, Kashmiri red chilli powder, garam masala, turmeric, coriander powder, and cumin powder. Stir well and fry for another 2-3 minutes to cook the spices.
8. Add the fried cauliflower florets and green peas to the pan. Add ¾ cup of water, mix well, and cook covered on low heat for about 10-15 minutes or until the cauliflower is tender and all flavours have combined.

Step 6: Garnish and Serve

9. Garnish with freshly chopped coriander leaves for a fresh and aromatic touch.
10. Serve hot with steamed dal-rice, roti, or paratha and a side of pickle.

Health Benefits:

• Cauliflower is rich in fiber and antioxidants, promoting digestion and a healthy immune system. It’s also a low-calorie vegetable, making it perfect for weight management.
• Green peas are a good source of plant-based protein and essential vitamins like A, C, and K, supporting skin health, immune function, and bone health.
• Mustard oil used in this recipe contains omega-3 fatty acids, which are good for heart health.
• Ginger and garlic are known for their anti-inflammatory properties and support the digestive system.

Calories:

• Calories per serving (approx.): 150-200 calories (based on 1 serving)
• Carbs: 15g
• Protein: 3g
• Fat: 12g
• Fiber: 4g
• Sugar: 5g

(Note: Calorie count is an estimate and can vary depending on the size of the portions and ingredients used.)

Who Should Eat:

• This dish is ideal for everyone, especially for those following a low-calorie, plant-based diet, or anyone looking to enjoy a flavorful, nutritious meal.
• It’s great for weight watchers or people on a low-carb diet due to its high fiber and low-carb content.
• People with heart disease or those managing cholesterol levels can benefit from the heart-healthy fats in mustard oil.

Who Should Not Eat:

• Those with mustard oil allergies should avoid this dish or replace the mustard oil with another cooking oil like sunflower or olive oil.
• People with thyroid problems should moderate their intake of cauliflower, as it contains goitrogens that may interfere with thyroid function when consumed in large amounts.

Best Time to Eat:

• This Bengali-style Phulkopir Roast can be enjoyed any time of the day. It makes for a perfect lunch or dinner option when paired with dal-rice or roti.
• It is also a good option for a post-workout meal due to its balanced protein, carbs, and healthy fats.

FAQs:

1. Can I use frozen cauliflower instead of fresh?

Yes, you can use frozen cauliflower florets. Just ensure you blanch them properly before marinating.

2. Can I substitute mustard oil with another oil?

Yes, while mustard oil is traditionally used in Bengali cooking for its distinct flavor, you can substitute it with vegetable oil, sunflower oil, or olive oil.

3. How do I make the paste if I don’t have a grinder?

If you don’t have a grinder, you can finely chop the ingredients (onion, ginger, garlic, tomato, and green chillies) and use a mortar and pestle to mash them into a paste.

4. Can I make this dish without peas?

Yes, you can skip the green peas if you don’t have them on hand. You can also add other vegetables like carrots or beans if you prefer.

5. Can I prepare this dish in advance?

Yes, you can make this dish a day before and store it in an airtight container in the refrigerator. Reheat it gently before serving.