Monday, 10 June 2013

Light Cauliflower stew with Button Mushrooms

Cauliflower stew Served with Boiled yam
While growing up, cauliflower was a major part of my diet. Need I say I hated ‘em? I’d remove every single floret I found floating carelessly in the meal; the same way I removed every single piece of chopped onions and tomatoes I found too. As I grew, I got to love them all. You definitely would too when you get to know more about the health benefits. The lovely thing about cauliflower is, it takes up flavors from the ingredients used in cooking. 




•Prep time: Less than 30mins 
•Cook time: 30mins to 1hr 

Ingredients

• 600g Cauliflower


• 8 medium sized Button Mushrooms

• 500g Minced meat (Beef)

• Capsicums (Red bell pepper (Tatashey), yellow bell pepper & green bell pepper), Chopped

• 2 Red scotched bonnet , diced

• 1 red Onion, roughly chopped

• 1 cooking spoon Tomato puree

• 2 Seasoning cubes
• Salt to taste

Directions
1. Roughly chop the cauliflower into little florets; Wash and set aside



2. Chop the mushrooms into small bits and place in a saucepan. Add the minced meat, Seasoning cubes, salt and scotched bonnet pepper; Steam for 10minutes




3. In a medium sized pot, add in the vegetable oil and leave to heat for about 3 minutes

4. Add the tomato puree; Leave to fry for 5mins, Making sure you turn intermittently

5. Gently pour in the steamed Minced meat and mushroom broth into the fried puree and Stir; Cover and leave to cook for 10mins

6. Add the Cauliflower & Sliced Capsicums; Leave to simmer for 3mins

7. Turn off the burner & Serve with Boiled yams, rice or bread

Nutritional Benefits
Cauliflower (Brassica oleracea) is a cruciferous vegetable which is an excellent source of vitamin C, dietary Fiber, folate etc.  It is also helpful in the prevention of various forms of cancer such as Bladder cancer, breast cancer, colon cancer, prostate cancer and ovarian cancer. It also helps in detoxifying the system. Cauliflower is Healthier when eaten raw but steaming, stir frying or microwaving preserves its health benefits & anticancer compounds than boiling, frying or other cooking methods.


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14 comments:

  1. You just stirred up a dangerous kind of war in my tummy now plus you took me back to the day when momsy used this mushroom to make ogbonno/okro soup. We call them Ero

    ReplyDelete
    Replies
    1. Lol! thanks debbie :). I love ero in soups too. Its also known as black fungus. I really wish it could be found in the local markets.

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  2. Hmmmm I don't know what cauliflower is.*covers face* But i sure do like the look of the dish.

    ReplyDelete
    Replies
    1. Its quite rare to find in the nigerian market, I understand :). Thanks 9ja Great.

      Delete
  3. Nice one Dobby. I love the mushrooms, they look so fresh. How do you get fresh mushrooms?

    ReplyDelete
    Replies
    1. Thanks Aunty eya! I get fresh mushrooms from shoprite (the food section). They've always got fresh stuff every time.

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  4. emmm sure looks tasty buh neva tasted mushroom b4

    ReplyDelete
    Replies
    1. Really!! You should try it out one of these day lyna, you'd love it ;)

      Delete
  5. Anonymous8:39 am

    I was surprised to see cauliflower in one bush market in abuja here. I bought it but I don't know what to make with it. Pls help. A simple dish. Thanks

    ReplyDelete
    Replies
    1. Hi Anon,
      Since cauliflower is a vegetable, there's really no limit to how its being prepared. You could use it for fried rice (by including it with the vegetables), jollof rice, Stews (By adding it at the end of the cooking just the way vegetables are added) e.t.c. It's also really nice with chicken gravy (http://www.dobbyssignature.com/2012/07/sauce.html), Hope this helps.

      Delete
  6. What is the difference between tomato sauce and tomato purée. I have store bought tomato sauce, can I use it in place of tomato puree?

    ReplyDelete
    Replies
    1. Tomato sauce is usually mixed with other things like onion, garlic, ginger and sometimes lemon. Tomato puree is simply ground tomatoes. You can use the sauce in place of puree if the content goes in line with the recipe.

      Delete

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