The Brassica Flower
by Co+op, Welcome to the Table
RECIPES INCLUDED IN THIS POST
Smokey Roasted Cauliflower
Biryani Rice with Cauliflower and Peas
Roasted Carrots, Potatoes and Shallots
Curried Cauliflower
Local cauliflower coming this month!
Even with the name as a tipoff, you might not suspect at first glance that cauliflower is the flower portion of a plant. That plant, Brassica oleracea, is the same species as broccoli and other cabbage vegetables. If you grow your own cauliflower—or find one that's past its prime at the market—you might see little flowers sprouting from the white head, or curd. The coarse green leaves that surround the curd protect it from sunlight. By the way, those leaves are perfectly edible; try them in your next soup stock.
Cauliflower is an excellent source of vitamins C and K, folate and fiber. It's also a good source of B vitamins, omega-3 fatty acids, manganese, potassium, protein, phosphorus and magnesium. Colorful varieties boast even more nutrition than white cauliflower, with orange high in beta-carotene and vitamin C, and green topping the charts in vitamin C, minerals and protein, for example.
White specimens often have telltale names like White Cloud, Snowball, Snow Crown and Snow White. Early Tuscan and Self Blanche are self-blanching varieties; this means they whiten without any help from the farmer, who normally protects the heads from the sun at crucial times until they whiten. Cheddar and Orange Bouquet are beautiful, deep orange varieties; Graffiti, Violetta Italia (an heirloom variety) and Purple Head are vibrant purples. Broccoflower and Broccoli Romanesco are green cauliflowers; they're actually cauli/broccoli hybrids.
A regular on the veggie platter, raw cauliflower is crunchy-crisp and fresh tasting, almost nutty and sweet. Cauliflower is delicious cooked too, of course. Try it steamed, sautéed or oven-roasted, with olive oil,
a bit of garlic, sea salt and fresh herbs. Add it to a curry or stir-fry. Or use it as the basis of a soup or casserole, perhaps topped with cheese. It can even be cooked and mashed like potatoes.
Roasted cauliflower—alone or with other vegetables—is delicious atop pasta, pizza or a salad. You might even try it in a sandwich. Here's a great recipe for Smoky Roasted Cauliflower.
Cauliflower is popular in Indian cooking, perhaps because it's such a good foil for myriad spices. This recipe for Biryani Rice with Cauliflower and Peas, redolent with ginger, cumin, turmeric and cayenne, is a delectable case in point. Other spices that go especially well with cauliflower include garlic, red pepper, black pepper, white pepper and nutmeg.
Keep in mind that you can substitute cauliflower in recipes calling for other fall or root vegetables, like these Roasted Carrots, Potatoes and Shallots, for example.
Cauliflower is available year round in some markets, though it's most plentiful in the spring and fall.
While the size of the head isn't related to quality, heft is; choose compact heads that are heavy for their size. The best cauliflower heads are clean, white and free of spots and small flowers. Heads with thick green leaves around them are fresher and better protected than those without.
Store the cauliflower in a paper or plastic bag in the refrigerator, stem side down, for up to a week. Store pre-cut florets for a couple of days.
Aloo Gobi (Curried Cauliflower)
Recipe Information
Total Time: 60 minutes
Servings: 4-6
This popular aromatic North Indian curry is easy to make and delicious served with basmati rice, naan bread and a side of cucumber raita.
Ingredients
2 tablespoons vegetable oil
1 cup yellow onion, diced
1 pound cauliflower, cut into bite-sized florets
1 pound potatoes, peeled and cut into bite-sized cubes
1/2 cup water
1/4 pound tomatoes, diced (about 1/2 cup)
1 tablespoon jalapeno, seeded and minced
1 tablespoon fresh garlic, minced
1 tablespoon fresh ginger, peeled and minced
1 1/2 teaspoons ground cumin
1 teaspoon turmeric
1 teaspoon garam masala
2 tablespoon fresh cilantro, minced
Salt and pepper to taste
Preparation
In a large saucepan or a skillet with a lid, heat the vegetable oil over medium-high heat. Sauté the onion for a few minutes and add the jalapeno, garlic, ginger, cumin and turmeric along with a pinch of salt.
Sauté for 1-2 more minutes. Add the potatoes, tomatoes and the water, cover, and simmer 6-8 minutes. Add the cauliflower, cover the pot and simmer another 20 minutes until the vegetables are tender. Stir in the garam masala and cilantro and season with salt and pepper. Serve with brown or white rice.
Serving Suggestion
Fragrant basmati rice is the traditional complement to Indian flavors; serve with naan bread and a side of cucumber raita (chopped or shredded cucumbers with yogurt and mint).
Nutritional Information
Calories: 145, Fat: 5 g, Cholesterol: 0 mg, Sodium: 42 mg, Carbohydrate: 23 g, Dietary Fiber: 5 g, Protein: 5 g
