Cauliflower Leaves Sabji: it’s so easy to make this tasty and healthy vegetable dish from fleshy cauliflower leaves…. You know, those fat, fleshy stalks and small, tender leaves that pack tightly around the base of the cauliflower head….
Lots of folks trim away these succulent leaf-stalks from the cauliflower…. and then simply throw them away, focusing on using just the head of the cauliflower! Sure, some folks do add it to their compost bin…
Personally, though, I find this rather wasteful and hate tossing them out. For a long time now, I’ve played with them…. After all, they’re packed with many of the same nutrients as the much beloved cauliflower ‘head’….. so why toss them?
Use Cauliflower leaves & leaf stalks: don’t toss them away!
How to use the tender leaves and fleshy leaf-stalks that surround the prized caulifower head? Just take a tiny little bite…. And immediately, its juicy crunch and slightly pungent flavor fills your senses…. and of course, it has a cauliflower-like flavor. But… it’s also somewhat like green cabbage…. or maybe more like the fat white leaf stalks of Bok Choy and Napa Cabbage! That’s not really surprising, either, since these are all members of the cruciferous family of vegetables.
And then…. you realize that it’s probably not really difficult to come up with dozens of ways to use them…. Salads… Soups…. Stir fries…. and whatever else you can think of!
And Hey, if you’ve never actually tasted Bok Choy or Napa Cabbage… Well, maybe your curiosity will get you to pick some up the next time you’re at the store! It’s so much fun to have ‘new’ ingredients to play with… get your creative juices flowing!
What to do with Cauliflower leaves?
Once I had made this ‘cauliflower leaves‘ and ‘cabbage‘ connection, the ideas sure began to flow! Aha, I thought…. I’m just going to turn these cauliflower leaves and stems into dishes I make with cabbage!
Over the years, though, I’ve followed my instincts and also developed several ‘new’ dishes that have their own unique flavors and textures….
The tasty and flavorful Sabji I’m sharing here is actually one of the simplest dishes I make with cauliflower leaves. It’s perfect for including in any Indian-themed meal. And while I would definitely describe the flavors here as ‘North Indian’, you don’t have to stick to these flavors…. it’s not cast in stone!
Just swap some of the ingredients with others and Viola…! You would be looking at a classic South Indian Palya/Poriyal! Check out my Recipe Notes for details on how to do this magical switcheroo!
Scoop up some Sabji with a piece of freshly made Roti/Chapati (or Naan, tortilla, pita…) and enjoy! While it’s certainly somewhat similar to a green cabbage Sabji, this dish definitely has a unique character of its own.
And, of course, knowing that I have not thrown away something that is nutrient-packed gives a joy that is all its own! Stay tuned for more yummy things to make with these cauliflower leaves… I plan to post some soon….
Tender cauliflower leaves succulent leaf-stalks
So… We first need to collect the tender cauliflower leaves and the succulent leaf-stalks that wrap tightly around the cauliflower head.
Start by cutting away the outer leaves and fleshy leaf-stalks from the base of the cauliflower head. Use a knife to cut it as close to the stem as possible.
Transfer the leaves to a colander and wash/rinse thoroughly. Sometimes you find a little dirt residue hiding near the base of the leaf-stalk. Just gently rub that part with your fingers while holding it under running water…. and the loosened layer of dirt quickly washes away.
Okay…. Time to prep your squeaky clean stash! For this Sabji, I like to slice these leaves and stalks on a diagonal, into about 1/8 inch wide strips (ribbons) – they look a bit like shredded cabbage when you do that.
How to make this Cauliflower Leaves Sabji?
How to make this Cauliflower Leaves Sabji? Just like you would make lots of other Sabjis…. Begin with the Tadka, of course!
Heat oil in a wide, shallow frying pan/skillet, add cumin, fennel and carom seeds to make the Tadka (Thud-kaa)… then add the onions, ginger (if using) and green chilli (if using instead of red chilli powder).
So…. Why did I decide to use these particular spice seeds for the Tadka? Well…. they pair really well together and add a delghtful flavor to the Sabji. In addition, cumin, fennel and carom seeds are known to promote digestion and also ease the gassiness often caused by various cruciferous vegetables. So…. That’s a Win-Win, from my perspective, anyway!
Back to the Sabji-making…. Briefly saute the onions and then add the prepped cauliflower leaves. Stir for a minute or so, then season with salt, sugar, turmeric, red chilli powder (if not using green chilli). Cover and cook, undisturbed, for a few minutes.
Meanwhile, chop the tomatoes and thaw the frozen peas. Add these on top of the cooked cauliflower leaves…. Stir, cover and continue to cook on low heat for a few more minutes to blend the flavors. That’s it…. all done!
Prep the cilantro while you wait for the Sabji to finish cooking and get ready to serve your Roti-Sabji meal.. Perhaps you could also put out some fiery hot mango pickle… and maybe some plain yogurt, too. This simple and wholesome meal would provide just the perfect balance of both macro and micronutrients!
Garnish the Sabji with chopped cilantro and serve immediately, with hot, freshly made Roti (Chapati/Phulka), with a dab of Ghee (clarified butter) on it,…. and dig in!
Simple, delicious and Oh…. so satisfying!
More Indian-style dry Sabjis…..
Do you want to make other Indian-style Sabjis that are kind of ‘dry’…. as in not ‘swimming’ in a liquid curry?
Here are a few delectable dishes you might wish to try:
- Green beans and corn: fast and easy, the fresh coconut elevates the flavor beautifully
- Gobhi-Matar Sabji – quick-fix cauliflower and peas dish – serve dinner in a jiffy!
- Cabbage Sabji – with peas & potatoes, simple and delicious everyday food
- Paneer Capsicum Stir-fry – a crowd-pleaser for sure, and so easy to make
- Besan Capsicum Sabji – Maharashtrian style, Green Bell pepper & chick pea flour
- Aloo Baingan Sabji – North Indian style, chunky eggplant, potatoes and onions in a bit of flavorful curry
- Sookhe Aloo – North Indian style curried potatoes… you might just gobble it down by itself!
- Potato Masala for Dosa – classic South Indian style… What could possibly be better with Dosa?
By the way…. This is not a full list of the ‘dry’-style vegetable dishes I’ve posted…. It’s just a sampling for you to get started!
Hope you make some of these, share with friends and family…. and please do leave reviews and star ratings. Many thanks!
Special Diets
This Cauliflower Leaves Sabji is vegetarian, vegan, gluten-free, nut-free, soy-free, and sesame-free.
The next time you come home with a lovely, fresh-looking head of cauliflower, try to trim the succulent leaves and fleshy stalks as soon as possible… because they start to wilt and dry out in a day or two. Then prep it and make yourself some tasty Sabji… it’s ready in a jiffy!
And Yeah…. Make it for your friends and family and bask in the glow of their “Wow! You made this with Whaaaat?!”
Do leave a review and star rating… Much appreciated!
Enjoy!
Cauliflower Leaves Sabji: It’s Easy and Tasty
Equipment
- Heavy bottom, wide, shallow medium-sized frying pan/skillet – 10 inch (25cm) non-stick or stainless steel OK. I don't recommend using a cast iron skillet for making this Sabji – the acid from the tomatoes will react with the cast iron
Ingredients
- 1 1/2 cup Cauliflower leaves and fleshy leaf-stalks – sliced into thin ribbons trimmed from 1 medium head of cauliflower
- 1 1/2 cup Onion – sliced lengthwise (root to shoot) Yellow or white onion preferred; red onion oK, but can change the color of the finished dish;
- 1/2 cup Tomatoes – diced medium 1 small-medium Roma
- 1/2 cup Green Peas fresh shelled or frozen (thawed) OK; do not recommend canned peas for this dish ( too mushy and salty);
- 2 tsp Oil I use Peanut oil; but any other mild-flavored oil OK. I do not recommend using Extra Virgin Olive Oil to make this Sabji.
- 1/2 tsp Cumin seeds
- 1/2 tsp Fennel seeds
- 1/4 tsp Carom seeds (Ajwain) also called Owa, Vamu, Omam, Jowan, Ayamodakam, Kamme Muluki, Bishop's weed, etc.
- 3/8 tsp Salt adjust as per taste preference
- 1/2 tsp Ginger root – minced (optional) if not available, use dried 1/4 tsp ginger powder (if using)
- 1/2 tsp Sugar (optional)
- 1/2 tsp Red chilli powder (cayenne) adjust as per spiciness preference( or use 1/2 green chilli
- 1/4 tsp Turmeric
Garnish
- 1/4 cup Fresh coriander leaves (Cilantro) – chopped
Instructions
- Trim the outer fleshy leaf-stalks from the cauliflower head
- Trim the tender leaves closer to the head of the cauliflower. Save the cauliflower head and the thick stem for another use.
- Place the fleshy stalks and tender leaves in a colander. Rinse thoroughly. if you see any dirt sticking to the base of the leaves, rub gently with your fingers and wash it away under running water.Then slice diagonally into strips, about 1/8 inch (1/4 cm) wide
- Peel and slice onion lengthwise (root to shoot) – about 1/8 inch ( 1/4 cm) wide. If onion is rather large, cut the slices in half.
- Dice tomatoes (medium)
- Measure and thaw frozen peas: place in a colander and rinse with running water, or place in a microwave safe bowl and microwave on Hi for 1 minute.If using freshly shelled peas, I recommend that you blanch them before adding to the sabjiIn microwave: : place the peas in a microwave safe bowl, add water to just cover the peas, cover and microwave on Hi for 1 minute. Strain immediately and rinse with cool tap water to sop further cooking.. On stove-top: Bring 1 cup water to a boil in a small saucepan. Add the peas and boil for 1 minute;. Strain immediately and rinse with cool tap water to sop further cooking..
- Mince ginger and/or green chilli, if using: Omit if not using these ingredients
- Heat oil in a wide, shallow frying pan for about 30 seconds. Add cumin seeds, fennel seeds and Carom seeds (Ajwain)
- After the seeds sizzle for 10-15 seconds, add the sliced onions. Also add the minced ginger and green chillies, if using. Stir and saute on Hi for about a minute.
- Add the sliced cauliflower leaves.
- Stir and cook on medium-high heat for 1-2 min.
- Add the seasonings: salt, sugar, turmeric and red chilli powder (cayenne): spread the seasonings all over- do not stir!
- Cover and cook on low-medium heat for 3-4 min – without stirring
- Remove lid and spread the diced tomatoes over the partially cooked Sabji: top with the peas and gently stir. Cover and continue to cook on low-medium heat for 3-4 min.
- While Sabji is cooking, rinse and chop fresh coriander leaves ( cilantro) for garnish.
- Taste-test and adjust flavors as per your preference: you might need to add a bit more salt, chilli powder, sugar…. and your Sabji is ready!
- Garnish with chopped coriander leaves (cilantro) and serve hot, with fresh Roti, Chapati and fiery hot mango pickle….. and some cool and refreshing yogurt on the side.Enjoy!
Notes
Flavor Variation Ideas:
If you’re craving a South Indian style Sabji… (or Palya or Poriyal)… Well… It’s really quite easy to swap out the the North Indian flavors of this dish to make a dish with distinct South Indian flair… perfect for pairing with a South Indian themed meal! Make these simple changes for a South Indian style Sabji / Palya / Poriyal:- Omit the fennel and Ajwain seeds and instead, use these for making the Tadka:
- 1/2 tsp mustard seeds
- 1 tsp Urad Dal (skinless split Black Gram)
- 5-6 curry leaves, hand-torn to release flavor.
- sliced green chilli while making the Tadka
- don’t use red chilli powder later
- Omit the turmeric
- Tomatoes – optional – it tastes good both with and without tomatoes
- Garnish with fresh grated coconut (frozen, thawed OK)
- Enjoy with Puri, Chapati, or even as a vegetable side for rice and sambar……
Leftover Makeover Ideas:
Use your leftover Cauliflower Sabji to make something new and tasty:- Stuff the Sabji between 2 slices of bread, along with a slice of your favorite cheese and spicy condiments, and grill – Panini style, for a delightful hot and toasty sandwich. Enjoy as a light meal, along with a bowl of soup or salad.
- Pulse chop in a food processor till coarsely crumbled, add coarsely mashed cooked potato, breadcrumbs and shape into small 1 1/2 – 2 inch diameter patties (cutlets/croquettes) – lightly roll in breadcrumbs and pan-fry with a little bit of oil till golden and crisp. Serve with your favorite dip as a snack, or make mini veggie burgers/sliders for an easy and delicious meal.
- Stir-fry with some leftover rice and additional seasonings to make a simple Pulao.
- Stir-fry with some thin Poha (beaten rice flakes), garnish with fresh grated coconut and chopped cilantro for a lovely snack
Storing Leftovers
Refrigerate leftovers in a lidded glass ontainer. I do not recommend using plastic containers.- Consume within 2-3 days
- Use it to make something new: check out the “Leftover Makeover” ideas described above.
- Reheat Sabji, in the microwave or stove-top, until heated through before serving.
- Add fresh garnish if possible.
- Why?
- Upon thawing, the texture is not very appealing a all! So… plan to finish it up in a day or two after you make it.
You come with most surprising ideas/recipes, I usually throw it away….never thought of using it. Thanks for sharing.