South Beach Diet Phase 1 : Cauliflower Soy Subzi

                                                                                                                                                                                                                                                    Growing up, my favorite vegetable was cauliflower. Ofcourse next to carrots. My mom would make a crispy curry with it and served it with steamy white rice and rasam. She wasn’t too experimental with recipes and this recipe will be made in the way all the time but everytime it will taste divine. Maximum she did was to replace garam masala with whole spices. That’s it. That was how much she believed in tweaking a recipe her mom taught. But I am not her and for the personality I am, I have to introduce new flavors to create a spin to this beautiful flower. I can mash them to make chilled shots with lentils or puree them creamy to serve as bisque or even serve it as a crushed salad with mint and pomegranate. There are not infinite way to play and plate them. I have been experimenting a lot more plating style off late. You will know what I mean from my instagram feeds. I threw a Navratri giveaway for my Facebook readers for the festival season and the winners were announced on the day of Vijayadasami / Dussera. They will be receiving a gift bag with lots of kitchen goodies in it.

Today I am sharing the recipe for an easy version with cauliflower and soy chunks. I have used good old green chillies for the heat and sautéed them with ginger, garlic and onions. For a tart touch, I used mashed tomatoes and cooked them all together to form a delicious curry. Since it has protein as well, I eat them as a meal in a big bowl. This can be eaten during phase 1 of South Beach diet and for women with gestational diabetes, this can be eaten with brown rice or roti. I pack it with rice and ghee for my son.



Cooking Level: Easy

Serves : A family of 4


  • 2 tablespoon olive oil
  • 3 green chillies
  • 5 garlic cloves, finely chopped
  • 1 tablespoon ginger, minced
  • 1 red onion, chopped
  • 1 teaspoon turmeric powder
  • 1 large tomato, mashed up
  • 1 large head cauliflower, cleaned and cut into small stems
  • 1/2 cup soy chunks soaked in hot water
  • 2 tablespoon water
  • Salt to taste
  • Cilantro for garnish


  1. Heat oil and once hot, throw in the green chillies, garlic and ginger. Saute for a minute.
  2. Add onions and let it brown a bit, about 10 minutes on medium flame.
  3. Sprinkle turmeric powder and tomatoes and let it combine well.
  4. In the mean time, squeeze the water out of the soy chunks.
  5. Add the cauliflower stems, soy chunks and sprinkle 2 tablespoon or so water, cook covered for 15 minutes. Increase the heat for the last 5 minutes to crisp up the cauliflower. Add salt to taste and sprinkle cilantro. Serve hot with rice or roti/chapatti.

Share & Print

0 0 100 0


  1. You share interesting posts here. I think that your page can go viral easily and i know
    how to do it, just search in google – omgerido traffic tips

  2. Pingback: Round-Ups: Top 10 Healthy Recipes | Spices and Aroma | Indian food and cooking made quick and easy

Leave a Reply

Time limit is exhausted. Please reload the CAPTCHA.