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Fat Free Cauliflower Burrito – Simple and Tasty

Updated on March 27, 2015

Hello, this is living with pulmonary hypertension since 2004 and I am making today fat free cauliflower burrito. The Cauliflower made here is cooked with a great blend of spices and folded into a burrito style home made tortilla with green cilantro sauce and collard greens. This is so simple to make and full of nutritious ingredients.

Chopped Cauliflower
Chopped Cauliflower | Source

Do you know that the first reliable reference to cauliflower is found in the writings of the Arab Muslim scientists Ibn al-'Awwam and Ibn al-Baitar, which date from the 12th and 13th centuries.

Ingredients for Cauliflower

  • I Medium size of cauliflower ,cut into small florets)
  • 1 medium onion
  • 2 clove garlic
  • 1 teaspoons coriander powder
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon cayenne pepper
  • 4 tablespoons oil
  • 1/2 teaspoon cumin seeds
  • 1 teaspoon salt
  • 2 tablespoons of chopped cilantro

Serves : 4-6 people.

Cooking Time: 10-20

Preparation Time : 30 minutes

Sauteed onion and garlic
Sauteed onion and garlic | Source
Added turmeric, and other masala
Added turmeric, and other masala | Source

Preparation

  1. In a small bowl, mix all the dried spices like coriander powder, cayenne pepper, turmeric, ready made masala and add 4 tablespoons of water to make a paste.
  2. Heat the oil in a pan. Test the heat by adding few pieces of cumin seeds to the oil; if seeds start crack right away then you know that oil is ready.
  3. Now add cumin seeds to the oil after seeds crack add the bay leaves (optional) and green chilies and stir for a few seconds.
  4. Next, add onion and garlic, sautéed it until golden brown.
  5. Add spice paste and stir for a minute until spices start leaving the oil.
  6. Add cauliflower and mix well. Cover the pan and let it cook on medium heat for about 10 minutes or until the vegetables are tender. Make sure to stir gently every 3 to 4 minutes.
  7. Lastly, garnish with fresh cilantro (green coriander). Mix everything and cover for a minute. Adjust the salt to your taste.

Source
Source

How to Assemble the Burrito

For Burrito: You will need tortilla, salsa or green cilantro chutney which can be made at home, green leaves like collard green or lettuce.

To assemble burrito: Take a tortilla, if it`s fresh home made you do not need to heat it up but if it is store bought, heat it. Now it`s time to line up your prepared cauliflower, a little off center on the tortilla followed by a spoon full of green cilantro chutney, 2-3 spoon chopped collard green or lettuce . Now take four edges of the burrito, spin it around, fold it over, and then the opposite side comes over with it. When you get to the end, tuck everything in so that it forms a nice seal and holds everything inside. This way it is sealed,nothing comes out and you get a little bit of cauliflower, collard and green sauce in each bite.

If you want to make it tastier, add chopped tomatoes,cilantro, salsa, rice and chicken . Now perfect fat free cauliflower burrito is ready.

Cauliflower Burrito
Cauliflower Burrito | Source

Health Benefit of Cauliflower

  • A chemical found in cauliflower: Indole3carbinol helps to repair DNA structure.
  • When chop, releases a compound: sulforaphane, helps to reduce the cancer.
  • Low in fat, contain high fiber, vitamin C, fol-ate and low carbohydrate.
  • High intake reduces prostrate cancer.

Comments

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    • livingpah2004 profile imageAUTHOR

      Milli 

      6 years ago from USA

      Hi Peggy, thanks for commenting and feedback. You can substitute cauliflower with your husband`s favorite vegetable. I am glad you liked the recipe. May God Bless you!

    • Peggy W profile image

      Peggy Woods 

      6 years ago from Houston, Texas

      Sadly my husband does not like eating cauliflower. I still purchase it for myself and eat it for lunch when he is not here or roast it and eat it as a snack. Your recipe sounds really good with all of the added flavorings. Thanks for your recipe. I can just imagine how good it tastes! Voted useful and interesting.

    • livingpah2004 profile imageAUTHOR

      Milli 

      6 years ago from USA

      Lucybell21, thanks for your comments. God Bless you!

    • lucybell21 profile image

      Bonny OBrien 

      6 years ago from Troy, N.Y.

      Oh my goodness, this looks so good. I love making hommade burritos, so I am gonna try this recipe!!

    • livingpah2004 profile imageAUTHOR

      Milli 

      6 years ago from USA

      Sgbrown, thank you for taking the time and commenting. God Bless You.

    • sgbrown profile image

      Sheila Brown 

      6 years ago from Southern Oklahoma

      This recipe sounds wonderful. I am going to have to try it very soon! Thank you for sharing this with us.

    • livingpah2004 profile imageAUTHOR

      Milli 

      6 years ago from USA

      Pstraubie48, thanks for stopping by and commenting on this hub. God Bless you!

    • pstraubie48 profile image

      Patricia Scott 

      6 years ago from sunny Florida

      livingpah...this looks like something my family would like: I know I would. I will have to give this a try. Cauliflower is one of my favorite veggies but I usually have it with another veggie. I like the idea of all of these spices. Thanks for sharing this.

    • livingpah2004 profile imageAUTHOR

      Milli 

      6 years ago from USA

      Thanks for dropping by and nice comments, Miss Travel. Have a great day!

    • MissTravel profile image

      MissTravel 

      6 years ago from Vancouver

      Great recipe.Yum! I want to make some right away. Thanks for the hub!

    • livingpah2004 profile imageAUTHOR

      Milli 

      6 years ago from USA

      Thanks for stopping by, nice comments and feedback,moonlake!

    • moonlake profile image

      moonlake 

      6 years ago from America

      This looks really good love cauliflower never thought of it in a burrito. Good Hub..Voted Up

    • livingpah2004 profile imageAUTHOR

      Milli 

      6 years ago from USA

      Hi Mizjo, thanks for stopping by and taking the time to watch the video. I can parcel some to you. LOL! Take care!

    • mizjo profile image

      mizjo 

      6 years ago from New York City, NY

      Livingpah, I should never watch your fabulous videos with an empty stomach. I just wanted to eat your food right off the computer, it looked so inviting. I'm going out for some cauliflower in the morning.

    • livingpah2004 profile imageAUTHOR

      Milli 

      6 years ago from USA

      Thanks for giving it a try,reallady. You will love it.

    • profile image

      reallady 

      6 years ago from Maine

      Great recipe! I've recently been doing a lot of cooking with cauliflower and can't wait to try this recipe!

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