Weight Watcher cauliflower pea spice
Ingredients:

  • Cauliflower: 1 medium head, cut into florets
  • Peas: 1/2 cup (fresh or frozen)
  • Onion: 3 medium, finely chopped
  • Tomatoes: 3 medium, chopped
  • Garlic cloves: 7-8, minced
  • Ginger: 1-inch piece, minced or grated
  • Cilantro: 2 tablespoons, chopped
  • Cooking oil: 2 tablespoons (Use a healthy oil like olive oil or a spray to reduce points)
  • Cumin seeds: 1 teaspoon
  • Cinnamon sticks: 1-2 small
  • Whole peppercorns: 5–6
  • Turmeric powder: 1/2 teaspoon
  • Coriander powder: 2 teaspoons
  • Red chili powder (Kashmiri or paprika): 1 teaspoon
  • Salt: To taste

Instructions:

  1. Prepare the Ingredients:
    • Wash and cut the cauliflower into bite-sized florets.
    • Chop the tomatoes and onions.
    • Combine the garlic and ginger into a coarse paste using a mortar and pestle or food processor.
  2. Cook the Spices:
    • Heat a nonstick pan over low flame and add 1 teaspoon of oil. Add cumin seeds, cinnamon sticks, and whole peppercorns. Sauté for a few seconds until the spices become fragrant.
  3. Sauté Onions and Tomatoes:
    • Add the chopped onions to the pan and sauté until golden brown. This should take about 5-7 minutes.
    • Add the chopped tomatoes to the onions and cook for a few minutes until they soften.
  4. Add Spices and Paste:
    • Season the mixture with turmeric powder, coriander powder, and red chili powder. Mix well.
    • Stir in the ginger-garlic paste, and cook until the oil starts to separate from the mixture, stirring continuously.
  5. Cook the Cauliflower and Peas:
    • Add the cauliflower florets and peas to the pan. Mix them well with the spice mixture, ensuring they are well coated.
    • Cover the pan and cook on low to medium heat for about 10-12 minutes, stirring occasionally. If needed, add a splash of water to prevent sticking and ensure even cooking.
  6. Finish and Serve:
    • Once the cauliflower is tender, remove the lid and increase the heat to medium-high to cook off any excess liquid.
    • Garnish with chopped cilantro before serving.

Tips:

  • Spice Level: Adjust the amount of red chili powder to control the heat.
  • Make It a Meal: Serve with brown rice, quinoa, or whole wheat roti for a complete, satisfying meal.
  • Add Protein: Toss in some cooked chickpeas or tofu for added protein, making it a more balanced dish.

Benefits:

  • Low-Calorie: This dish is low in calories but high in flavor, making it perfect for Weight Watchers.
  • High in Fiber: Cauliflower and peas are both high in fiber, aiding digestion and keeping you full.
  • Rich in Antioxidants: The spices, especially turmeric, are known for their anti-inflammatory and antioxidant properties.

Nutritional Information (Approximate per Serving, Serves 4):

  • Calories: ~120 kcal
  • Protein: ~4g
  • Fat: ~4g
  • Carbohydrates: ~18g
    • Fiber: ~5g
  • Weight Watchers Points: Approximately 2-3 points per serving

Enjoy your flavorful and healthy Cauliflower Pea Spice dish as part of a balanced, Weight Watchers-friendly diet!