Cauliflower Bhanolu ( Microwave Recipe)


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Cauliflower Bhanolu ( Microwave Recipe)

3/5 stars  100% LIKED IT    1 REVIEW ALL GOOD

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Get wind of a Gujarati secret that is passed on from grandma’s memory. A mildly-flavoured snack, Cauliflower Bhanolu uses coconut milk as the primary ingredient. With a little help from your handy kitchen helper, the microwave oven, this recipe can be prepared in minutes.

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Cauliflower Bhanolu ( Microwave Recipe) recipe - How to make Cauliflower Bhanolu ( Microwave Recipe)

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients
1 1/2 cups coconut milk
6 tbsp besan (bengal gram flour)
1 1/4 cups finely chopped cauliflower florets
1 tbsp ginger-green chilli paste
1 tsp sugar
1 tsp lemon juice
salt to taste
3 1/4 tsp oil for greasing and tempering
1/2 tsp mustard seeds
1/2 tsp cumin seeds (jeera)
1/4 tsp asafoetida (hing)
Method
  1. Combine the coconut milk and besan in a bowl and mix well to make a smooth paste.
  2. Add the cauliflower, ginger-green chilli paste, sugar, lemon juice and salt, mix well and keep aside.
  3. Grease a 150 mm. (6”) diameter microwave safe baking dish using ¼ tsp of oil.
  4. Pour the batter in it and tilt it clockwise to spread the batter evenly. Keep aside.
  5. Put the remaining 3 tsp of oil for the tempering in a small microwave-safe bowl and microwave on high for 1 minute.
  6. Add the mustard seeds, cumin seeds and asafoetida and microwave on high for 1 minute. Pour the tempering on the batter in the baking dish. Cover and microwave on high for 4 minutes.
  7. Uncover and microwave on high for 3 minutes.
  8. Divide it into 4 equal portions and serve immediately.

Nutrient values per serving
Energy416 cal
Protein8.2 g
Carbohydrates24.2 g
Fiber13 g
Fat31.9 g
Cholesterol0 mg
Vitamin A71.9 mcg
Vitamin B10.1 mg
Vitamin B20.1 mg
Vitamin B31.3 mg
Vitamin C14.7 mg
Folic Acid41.2 mcg
Calcium28.3 mg
Iron2.6 mg
Magnesium0 mg
Phosphorus0 mg
Sodium28.7 mg
Potassium200.5 mg
Zinc0.5 mg

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Reviews

Cauliflower Bhanolu ( Microwave Recipe)
3
 on 19 Dec 11 11:51 AM


I tried this recipe and found it tasty,and unique in taste, but it has mild taste...one should try it...