Oriental Cauliflower with Cumin and Cranberries
vegan
Ingredients (for servings, )
| basic ingredients | |
|---|---|
| 1 | Cauliflower, raw (organic?) (21 oz) |
| 1 | Onions, raw (organic?) (3.9 oz) |
| 2 cloves | Garlic (organic?) (0.21 oz) |
| To refine | |
| 1 tbsp | Rapeseed oil, refined (organic?) (0.49 oz) |
| ½ tsp | Cumin, ground (raw, organic?) (0.05 oz) |
| ½ tsp | Cinnamon (ground, raw, organic?) (0.05 oz) |
| ½ tsp | Chili flakes (raw?, organic?) (0.08 oz) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| 1 dash | Black pepper (organic?, raw?) (0.00 oz) |
| For serving | |
| ½ | Lemons, raw (limes, organic?) (1.0 oz) |
| 1 oz | Walnuts (tree nuts), raw (organic?) |
| 1 oz | Cranberries, dried, sweetened (raw?, organic?) |
Equipment
- steamer basket
- skillet (frying pan)
- stove
- citrus juicer (lemon squeezer)
- saucepan
Type of preparation
- cook
- chop or grind
- steam
- sweat
- season to taste
- remove the skin
Preparation
Preparation
Divide the cauliflower into florets, wash and steam in a steamer for about 7 minutes (alternatively steam in a little water).The cauliflower should not be completely cooked, as it will go back into the pan in the next step and should still be firm at the end.
Preparation with the spices
Peel the onions and garlic and chop finely. Sauté briefly in a little oil together with the spices (ingredients under "For refining").Note: You can also leave out the oil altogether and use some water instead.
Finishing and serving the dish
Remove the cauliflower from the pot and mix it with the spice mixture in the pan. Sauté over medium heat for about 2 minutes, stirring well.Season the finished cauliflower with a dash of lemon, salt, pepper and chili and sprinkle with chopped walnuts and cranberries.
Serve as a side dish with spelt, quinoa or brown rice.
Instead of dried cranberries, you can also use aronia berries or dried sour cherries.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 213 kcal | 10.6% |
| Fat/Lipids | 12 g | 17.3% |
| Saturated Fats | 1.3 g | 6.4% |
| Carbohydrates (inc.dietary fiber) | 25 g | 9.4% |
| Sugars | 13 g | 14.9% |
| Fiber | 6.6 g | 26.2% |
| Protein/Albumin | 6.1 g | 12.3% |
| Cooking Salt (Na:114.7 mg) | 291 mg | 12.1% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Vit | Vitamin C (ascorbic acid) | 103 mg | 129.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 130 µg | 65.0% |
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 1.3 g | 64.0% |
| Fat | Linoleic acid; LA; 18:2 omega-6 | 4.8 g | 48.0% |
| Min | Manganese, Mn | 0.85 mg | 43.0% |
| Vit | Vitamin K | 33 µg | 43.0% |
| Elem | Potassium, K | 735 mg | 37.0% |
| Vit | Vitamin B6 (pyridoxine) | 0.50 mg | 36.0% |
| Min | Copper, Cu | 0.27 mg | 27.0% |
| Prot | Tryptophan (Trp, W) | 0.06 g | 26.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 1.3 g | 64.0% |
| Linoleic acid; LA; 18:2 omega-6 | 4.8 g | 48.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.06 g | 26.0% |
| Lysine (Lys, K) | 0.49 g | 26.0% |
| Threonine (Thr, T) | 0.22 g | 24.0% |
| Valine (Val, V) | 0.34 g | 21.0% |
| Isoleucine (Ile, I) | 0.21 g | 17.0% |
| Leucine (Leu, L) | 0.35 g | 14.0% |
| Phenylalanine (Phe, F) | 0.22 g | 14.0% |
| Methionine (Met, M) | 0.07 g | 7.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin C (ascorbic acid) | 103 mg | 129.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 130 µg | 65.0% |
| Vitamin K | 33 µg | 43.0% |
| Vitamin B6 (pyridoxine) | 0.50 mg | 36.0% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 25.0% |
| Biotin (ex vitamin B7, H) | 9.0 µg | 18.0% |
| Thiamine (vitamin B1) | 0.16 mg | 15.0% |
| Riboflavin (vitamin B2) | 0.16 mg | 11.0% |
| Niacin (née vitamin B3) | 1.3 mg | 8.0% |
| Vitamin E, as a-TEs | 0.51 mg | 4.0% |
| Vitamin A, as RAE | 11 µg | 1.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 735 mg | 37.0% |
| Phosphorus, P | 141 mg | 20.0% |
| Magnesium, Mg | 53 mg | 14.0% |
| Sodium, Na | 115 mg | 14.0% |
| Calcium, Ca | 78 mg | 10.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 0.85 mg | 43.0% |
| Copper, Cu | 0.27 mg | 27.0% |
| Iron, Fe | 1.7 mg | 12.0% |
| Zinc, Zn | 0.98 mg | 10.0% |
| Selenium, Se | 2.3 µg | 4.0% |
| Iod, I (Jod, J) | 2.5 µg | 2.0% |
| Fluorine, F | 3.4 µg | < 0.1% |
Oriental cauliflower with cumin, cinnamon, cranberries and walnuts has a good fatty acid ratio, is quick to prepare and tastes delicious.
Serving size and serving suggestion: This recipe is enough for 3 Portions with side dishes. We recommend serving spelt, quinoa or wholegrain rice as a side dish.
Nutrient profile: According to GDA guidelines, one portion of this dish covers the average daily requirement of vitamin C. Folic acid and omega-3 fatty acids are covered by over 50%. The ratio of omega-6 to omega-3 fatty acids is 4:1, which is below the recommended maximum ratio of 5:1. You can find out more about this at: Vegans often eat unhealthily. Avoidable nutritional errors.
Cauliflower: Cauliflower is one of the most easily digestible brassicas. In addition to white, cauliflower is also available in orange, purple and green. It has a high vitamin C content and is also rich in B vitamins and K vitamins.
Walnuts: In Central Europe, the common walnut ( Juglans regia) is particularly important. Of all known nuts, the walnut has the highest proportion of alpha-linolenic acid (ALA). It also has health benefits thanks to its high levels of tocopherols ( forms of vitamin E) and many trace elements.
Cranberries: Cranberries are relatives of the lingonberry, which has a bitter-sour taste. Unlike raisins, dried cranberries have a pleasant sour note that goes well with desserts. They also have a high mineral content.
Cumin: Despite the similar name, cumin is not closely related to caraway and also differs greatly in taste. Ground cumin has a fresh and slightly spicy aroma, which it owes to the cuminaldehyde contained in the essential oil.
Reduce salt and oil: We have consciously reduced salt and oil for health reasons. You can find more information on this topic in the book we describe in detail: "Salt Sugar Fat" by Michael Moss.
Steaming versus boiling: The advantage of steaming compared to boiling is that hardly any ingredients are lost and the taste remains more intense. This is because steaming is a gentle heating process.
Instead of dried cranberries, you can also use aronia berries or dried sour cherries.
Omit the oil: You can also omit the oil altogether and use a little water to sauté the spices instead.
