Spiced Cauliflower Biryani with Coconut Saffron Sauce

HomeClinics & ProgramsELLICSR KitchenSpiced Cauliflower Biryani with Coconut Saffron Sauce

Skill Level	Intermediate

Preparation Time	15 minutes	Total Time	45 minutes
Servings	6	Cost Per Serving	$1.89

1 head	Cauliflower, florets removed from stalk
1	Large Red Onion, roughly chopped
2 cloves	Garlic, roughly chopped
1	Sweet Potato, grated
1 cup	Frozen Green Peas
2 tbsp	Dried Currants or Raisins
1/2 tsp each	Ground Cardamom, Cinnamon, Turmeric (add Ground Cumin, Cloves, Nutmeg and Coriander if you like)
1/2 cup	Coconut Milk
1/2 tsp	Saffron Threads
1/2 cup	Paneer or Pressed Cottage Cheese, crumbled
1/2 cup	Fresh Cilantro
1	Red Chili, thinly sliced (optional)
1 1/2 tbsp	Light Olive Oil or Grape Seed Oil
To taste	Sea Salt and Freshly Ground Black Pepper

Add the cauliflower florets to a food processor and pulse until mostly broken down into rice sized pieces. Set aside.
Add oil to a large sauté pan over medium heat. Add your onions and cook until lightly caramelized, about 10 minutes. Add your ground spices and garlic and stir well. Cook for another 5 minutes.
Add the grated sweet potato, stir well and cook for another 5 minutes.
Add the saffron threads to your coconut milk and heat in the microwave or in a small pot, just until warm to the touch. Add to the pan and stir well.
Add the green peas and tomato to the pan and cook for another 5 minutes. Season to taste and finish with fresh cilantro, chili and some crumbled paneer or pressed cottage cheese. Pour over your cauliflower rice or serve as a sauce over any cooked whole grain.

PDF link to nutrition facts table for Spiced Cauliflower Biryani with Coconut Saffron Sauce

Salt contains sodium, a mineral that we need in small amounts for good health, but most people get double or triple the recommended daily amount. Too much sodium can raise blood pressure, increasing the risk of heart disease and stroke. Most of the sodium we eat (75%) comes from packaged foods, so cooking meals from fresh ingredients is a great way to lower your sodium intake.
How much salt should be added during cooking? The Heart and Stroke Foundation recommends limiting sodium in your diet to 2300 mg per day – the amount in a teaspoon of salt. Instead of adding salt during cooking and at the table, use spices and herbs for flavour. Instead of using pre-packaged seasoning mixes that contain salt, make your own herb and spice blends.
Most people only get half of the daily amount of fibre recommended for good health. Increasing the fibre in your diet can help you manage your weight and reduce your risk of heart disease and some types of cancer. Soluble fibre, found in oats, barley and legumes, reduces LDL (lousy) cholesterol by binding to it and removing it from the blood, helping to reduce the risk of heart disease and stroke.