It’s time to make healthy taste heavenly. Now, broccoli will no longer be boring! Presenting mustard-flavoured broccoli and cauliflower florets in two different styles. A truly simple trick of replicating the rustic flavour of tandoor even on a stove top! Check out this best healthy recipe for all age groups.
Kasundi is the traditional Bengali recipe that is generally paired with appetisers, finger food and snacks to add tartness and pungency to the overall flavour. Also known as Bengali Mustard Sauce, it is a pungent paste made of fermented mustard seeds along with spices as well as tomato, white vinegar, pepper and garlic. The main ingredient of this paste, mustard seed, is rich in antioxidants, carotenoids, isorhamnetin and also has anti-cancer and anti-diabetes properties. Kasundi can be used to cook various dishes such as fishes, meat, paneer, veggies and even chana.
Health Benefits of Broccoli and Cauliflower:
Cauliflower and Broccoli are loaded with various essential nutrients. They have similar amounts of carbohydrate content, folate, fibre and potassium and amino acids. They are low in calories, aid in digesting, help with cancer prevention, lowering cholesterol levels, improving gut health and losing weight. They are also rich in vitamin C that helps in bone formation and immune function. They truly are a nutritious addition to a healthy, wholesome and well-rounded diet.
Easy and Quick Kasundi Broccoli
This recipe is a powerhouse of nutrition with just a few calories and a lot of flavour. The recipe burrows its smacking flavour from Kasundi that beautifully blends with other spices to create a delectable treat. The addition of cheese and curd make this a hit among kids too. And the distinct texture of broccoli and cauliflower and creaminess of cheese create a melody of the most tantalising flavour. Further, you can bake the florets or grill them on a grill pan- both ways awesome results are guaranteed.
1) Cut broccoli and cauliflower in half and boil them in salted water in Meyer Forgestone Sauce Pan till they are just about cooked. Don’t over boil them as they will turn mushy. Let it cool and squeeze out all the excess water and keep aside.
2) For the marinade (to coat the florets), whisk together cheese, mustard oil in a bowl until combined and melted. Next, add besan and cornflour to the bowl and whisk along with the curd to make a marination.
3) Add the seasoning and the powdered spices along with the crushed saunf to the marination for an aromatic flavour. Lastly, add kasundi mustard for a mellowly flavour and keep aside the mixture for some time so that the flavour of each ingredient intermingles well.
4) Dip broccoli and cauliflower in the marinade and roll them around till properly coated and combined. Besan in the marinade will act as binding agent and give a crispy texture to the florets.
5) Place half the pieces on a Meyer Baking Trayand bake in the oven at 220 degrees for 10 mins. This is a healthy way of preparing this recipe and will be perfect for a guilt-free bingeing.
6) If you do want to bake the florets, you can also cook them on a Meyer Grill Pan. To grill, heat a grill pan and lubricate it with oil. Gently place the florets and grill the base till it gets the char marks. Once it has the char marks, flip it and grill the other side. Follow the same process for all pieces.
7) To create a tantalising garnish, whisk together melted butter, cream and chaat masala in a bowl. When the florets are done, brush them over with the topping. This will enhance the flavour of the recipe.
8) Serve hot with chutney of your choice.
1) You can blanch cauliflower and broccoli to ensure that they are properly cooked.
2) You can also give the vegetables an ice bath after boiling to ensure that they are not overcooked.
3) You can also use other seasonal vegetables like carrot as well as paneer without altering any other step.