Quick Cabbage Poriyal With Spicy Cauliflower

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Indulge in this Quick Cabbage Poriyal with Spicy Cauliflower – a speedy, Indian-inspired stir-fried salad bringing you a burst of flavour and nutrition. Vegan, diabetes diet friendly and heart healthy too. Done in 20 minutes!

An ideal accompaniment for your South Asian (Indian and Pakistani) main dishes.

This nutritious salad recipe was born accidentally, inspired by one of my TV segments where I demoed a cauliflower salad. Leftover cruciferous veggies coated with spices awaited attention in the fridge, and not wanting them to go to waste, this delicious creation emerged. A happy coincidence turned into a flavourful stir-fried salad, perfectly in line with dietitian-approved, nourishment.

Embark on a flavour-filled escapade into the realm of Indian side dishes, where tradition takes a daring leap into innovation. My focus is purely on the bold, the spicy, and the irresistibly delicious. Here’s a trio that always has my heart.

First, on the lineup, savour the spicy and earthy notes of Beetroot Poriyal—it’s not just a dish; it’s a flavour fiesta that demands your attention. For a quick and nutritious snack that’s anything but ordinary, dive into the delightful blend of flavours and textures in Kala Chana Chaat. And, of course, a special mention to my absolute favourite—the Gujarati savoury cake, Oven-Baked Handvo. Trust me; it’s quite special!

Why you’ll LOVE this recipe

Get ready to fall head over heels for this Indian cabbage recipe! It’s a rendezvous of flavours, where the crunchy charm of Cabbage threads meets the bold allure of spicy cauliflower. Imagine this dynamic duo stealing the spotlight on your plate.

  • One-Pan Ease: This recipe is a breeze with just one pan, combining simplicity with savoury satisfaction for an effortless cooking experience.
  • Versatile Delight: From being the perfect sidekick to your South Asian mains to shining as a standalone star paired with rice, quinoa, or a roti wrap, it’s a versatile delight.
  • Spicy Sensation: Created to hit the spicy spot, each bite is an explosion that adds zest to your palate. This dish is a go-to for those seeking the perfect balance of heat and taste.
Close-up image of pan of stir fired cabbage and cauliflower topped with peanuts.

Nutrition highlights

This cauliflower cabbage poriyal is a health gem—here’s why:

  • Fiber-Rich Fusion: Cabbage and cauliflower unite for an excellent fibre boost (20% DV), supporting digestion and keeping you satisfied.
  • Cruciferous Comfort: Embrace anti-inflammatory goodness with cruciferous veggies —a must for an anti-inflammatory recipe collection.
  • Diabetes-Friendly Feast: Mindfully crafted for a low glycemic impact, making it a diabetes-friendly addition to your meal plan. With 7 grams of net carbs per serving.

Ingredients

A selection of food ingredients including vegetables, spieces and oil on a wooden board.
  • Small head of cauliflower
  • Olive oil
  • Turmeric
  • Dried oregano
  • Chili powder
  • Smoked paprika
  • Black pepper
  • Red cabbage
  • Tomato
  • Water
  • Salt
  • Peanuts

How to make it

This recipe takes just 20 minutes and is super straightforward — with all the action in one pan. Here’s a visual breakdown:

Pan of cauliflower florets topped with powdered spices on a mobile worktop.
Step 1: Toss those cauliflower florets into your cooking pan – add oil and sprinkle all the spices like you’re casting a flavourful spell!
Pan of spice-coated cauliflower florets on a mobile worktop.
Step 2: Turn on the heat to medium-high and give everything a good stir making sure to spice-coat all the florets. Cook for 2 minutes.
Pan of spice-coated cauliflower florets topped with chopped tomatoes on a mobile worktop.
Step 3: Time to introduce the tomatoes! Keep the flame at medium-high and cook for 7 minutes – making sure to stir so they don’t stick to the bottom of the pan.
Pan of spicy stir-fried cauliflower on a mobile worktop, featuring a wooden spoon within the pan.
Step 4: Pour in the water, and let it all simmer for an additional 3 minutes. We’re aiming for a texture that’s soft yet slightly crunchy – the sweet spot between tender and mushy.
A pan of stir fried cauliflower topped with vibrant purple cabbage threads on a mobile worktop.
Step 5: Switch off the heat and throw in those cabbage threads.
A pan of stir fried cabbage and cauliflower on a mobile worktop.
Gently stir, allowing the dish’s heat to soften the cabbage threads to perfection, avoiding any risk of overcooking.
A pan of stir fried cabbage and cauliflower topped with peanuts on a mobile worktop.
Step 6: Top off with a peanut shower. Your salad masterpiece is ready to be served – warm and packed with flavour!

For a complete list of ingredient measurements and detailed step-by-step instructions, you can find everything you need in the printable recipe card located at the bottom of this post.

Tip for the beginner cook

For beginners, here’s a handy tip: Don’t be afraid to taste as you go! Cooking is all about personal preferences, and by tasting your poriyal throughout the process, you’ll have the chance to adjust flavours, ensuring the final result suits your liking. It’s your kitchen, your rules – so trust your taste buds and have fun experimenting!

Pan filled with stir-fried cabbage and cauliflower, generously topped with peanuts styled around flowers.

Pairing ideas for a balanced plate

For a nutritious diet, explore the following options to craft a well-rounded meal that aligns with both diabetes-friendly and heart-healthy dietary goals.

  • Chicken Patties or Fish Curry: Protein-packed options with a choice of Homemade Soft Roti, accompanied by a green salad, your favourite fruit, and Greek yogurt.
  • Egg Bhurji: For a vegetarian delight with crusty wholegrain bread, chopped peppers, cucumber, and a mix of nuts and seeds to finish your meal.
  • Vegan Option: Black Eyes Peas Curry (Lobya): Plant-based protein served with Multigrain Paratha, complemented by fresh or frozen fruits.

Food safe storage

After preparing the Poriyal, allow it to cool to room temperature before transferring it to an airtight container. Refrigerate promptly, and consume within 3 days for optimal freshness. Reheating? Make sure it’s steaming hot all the way through.

Perspective image featuring a pan of stir-fried cabbage and cauliflower with a foreground green plant.

If you give this nutritious salad recipe a try, I’d love to hear your thoughts. Share your rating, leave a comment, and be sure to tag me on Instagram @DesiliciousRD! I can’t wait to see your creations!

Desi~liciously Yours, Shahzadi Pan filled with stir-fried cabbage and cauliflower, generously topped with peanuts styled around flowers. Print

Quick Cabbage Poriyal With Spicy Cauliflower

Indulge in this Quick Cabbage Poriyal with Spicy Cauliflower – a speedy, Indian-inspired stir-fried salad bringing you a burst of flavour and nutrition. Vegan, diabetes diet friendly and heart healthy too. Done in 20 minutes! Course Salad, SideCuisine IndianDiet Diabetic, Gluten Free, Halal, Hindu, Low Lactose, Low Salt, Vegan, VegetarianKeyword cauliflower, poriyal, red cabbage, salads, sideHealth Benefit Anti-Inflammatory, Immune Supporting Prep Time 5 minutes minutesCook Time 15 minutes minutesTotal Time 20 minutes minutes Servings 4 servings Calories 174kcal Author Shahzadi Devje Cost $8

Ingredients

  • 1 head cauliflower small, medium-sized florets
  • 2 tbsp olive oil extra virgin
  • 1 tsp turmeric powder
  • 1 tsp smoked paprika
  • 2 tsp oregano dried
  • 1 tsp black pepper coarse
  • 1 tsp chilli powder hot
  • ½ tsp salt sea salt, adjust to taste
  • 1 tomato extra large, cut into small chunks
  • ¼ cup water
  • 1½ cup red cabbage washed, very thinly sliced
  • ¼ cup peanuts unsalted, whole

Instructions

  • Heat a large cooking pan and combine cauliflower florets with oil, turmeric, oregano, chilli, smoked paprika, and black pepper. Toss to coat evenly and stir-fry for about 2 minutes on medium-high heat, stirring to prevent burning.
  • Incorporate tomatoes, ensuring an even mix, and continue cooking for approximately 7 minutes until the cauliflower reaches a tender, non-mushy consistency. Turn off the heat, mix in the shredded cabbage, garnish with peanuts, and serve warm.

Video

Notes

Cauliflower Substitutes:

  • If cauliflower isn’t your go-to, consider using broccoli for a similar texture and flavour profile. Alternatively, diced potatoes can add a hearty touch.

Pairing ideas for a balanced plate

  • Chicken Patties or Fish Curry: Protein-packed options with a choice of Homemade Soft Roti, accompanied by a green salad, your favourite fruit, and Greek yogurt.
  • Egg Bhurji: For a vegetarian delight with crusty wholegrain bread, chopped peppers, cucumber, and a mix of nuts and seeds to finish your meal.
  • Vegan Option: Black Eyes Peas Curry (Lobya): Plant-based protein served with Multigrain Paratha, complemented by fresh or frozen fruits.

Food safe storage

  • After preparing the Poriyal, allow it to cool to room temperature before transferring it to an airtight container. Refrigerate promptly, and consume within 3 days for optimal freshness. Reheating? Make sure it’s steaming hot all the way through.

Nutrition

Calories: 174kcal | Carbohydrates: 14g | Protein: 6g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Sodium: 356mg | Potassium: 705mg | Fiber: 6g | Sugar: 5g | Vitamin A: 1043IU | Vitamin C: 93mg | Calcium: 82mg | Iron: 2mg

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Publisher: Shahzadi Devje, RD