Fried Cauliflower –(Bilingani La Kukaanga)

May 16, 2023May 16, 20230 0

Fried Cauliflower --(Bilingani La Kukaanga) flavorful vegetarian recipe

by The Chefin Vegetarian

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

185

Sugar

Fat

14g

Bilingani La Kukaanga, or Fried Cauliflower, is a classic Tanzanian dish that is both delicious and easy to prepare. While the concept of fried cauliflower may seem unusual to some people, it is actually a popular way to enjoy this versatile vegetable in many parts of the world. In this recipe, the cauliflower is coated in a fragrant blend of curry powder and sautéed with tomatoes and onions, resulting in a flavorful and nutritious side dish that pairs well with rice, chapati, or other main courses. Whether you are looking for a new way to enjoy cauliflower or simply trying to add more vegetables to your diet, Bilingani La Kukaanga should definitely be on your list of recipes to try!

Instructions

1.	Heat oil in a large skillet over medium-high heat. Add onion and sauté for 2–3 minutes until translucent.
2.	Add cauliflower and curry powder, stirring well to coat all the pieces evenly with the spice blend.
3.	Add sliced tomatoes, salt, and water. Cover and simmer for about 10 minutes, or until the cauliflower is soft and cooked through.
4.	Remove the lid and continue to sauté the cauliflower for an additional 5 minutes, or until it starts to brown and caramelize.
5.	Serve hot as a side dish, garnished with fresh herbs such as parsley or cilantro if desired.

PROS

Fried Cauliflower is a budget-friendly and delicious way to enjoy one of the healthiest vegetables out there.

It is easy to prepare, and takes under 30 minutes from start to finish.

This recipe is vegetarian, vegan, and gluten-free, making it an inclusive option for all.

CONS

The cauliflower in this recipe is deep-fried, which means it does have a high calorie count.

However, this recipe uses only a modest amount of oil, which makes it a healthier alternative to traditional fried dishes.

As with all fried foods, moderation is key.

HEALTH & BENEFITS

Cauliflower is rich in fiber, vitamins C, K, and B6, and minerals such as potassium and manganese.
It is also packed with antioxidants and has anti-inflammatory properties.
Curry powder contains spices such as turmeric, cumin, and coriander, which have been linked to numerous health benefits, including reducing inflammation and aiding in digestion.

	1/4 cup cooking oil
	1/2 cup onion , chopped
	1 cauliflower , chopped
	1 teaspoon curry powder
	3 tomatoes , sliced
	salt , to taste
	1/2 cup water