Light Cauliflower stew with Button Mushrooms

Dobby

11 years ago

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.