Cauliflower in Wasabi cover with rice and mango-coconut sauce

Hello dear steemians!

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Today I would like to introduce you to a delicious recipe with cauliflower that is an absolute superfood and should not be missing in any kitchen!

The cauliflower belongs to the cabbage family and is therefore one of the healthiest vegetables!
Whether raw or cooked, cauliflower is always an asset in vegan cuisine! In addition to its mild taste, it can also be combined with many other ingredients and processed in many recipes. In addition, it is one of the more digestible cabbage varieties and by being high in vitamin C, it is an optimal support for the immune system.

Cauliflower also contains many minerals, such as potassium and folic acid. It has not only dehydrating properties, but also promotes cell structure and the formation of red and white blood cells. Other important minerals and trace elements that can be found in cauliflower are magnesium, manganese and phosphorus.
It has also a supportive role in the fight against prevention of Joint diseases among others, due to its high content of pantothenic acid, better known as B5. Also provitamin A, B vitamins (B1, B2, B3 and B6) and vitamin K.

Due to the many B vitamins, the nervous system is positively influenced, which is why it has a calming effect as well. In addition, its consumption due to the high nutrient density has an anti-inflammatory effect, a high fibre and water content and a low calorie content.

Cauliflower dishes are also popular with detoxifying cures! Antioxidants in cauliflower, helps trap free radicals and also strengthen the heart. So cauliflower is almost an all-round genius, which can make a strong contribution to a balanced diet!

And now for the recipe my dear cauliflower friends!

ingredients for 4 persons

cauliflower

• 1 cauliflower (about 1 kg)
• 20 g spelled flour
• 300 ml almond milk
• 3 tablespoons of wasabi paste
• 2 teaspoons salt
• rapeseed oil

Mango-coconut-sauce

• 1-2 mango (about 700 g)
• 200 ml cream vegetable
• 100 ml cauliflower cooking water
• 2 tablespoons grated coconut

Rice mixture Supplement

• 250 g of mixed rice (wild rice, red Camargue whole rice and long grain rice)
• 1 carrot
• 1 onion
• 1 tsp salt
• 2 tablespoons rapeseed oil
• 750 ml of water

Preparation of rice mixture

First, cut the carrot and onion into small cubes.

Put 2 tablespoons of oil in a saucepan. Add the chopped carrot and onion and sauté briefly. Then add the rice and fry for another 2 minutes. Add the water and salt to the rice and cook covered for about 30 minutes until the rice is tender.

Preparing cauliflower

Mix spelt flour, almond milk, wasabi paste and salt until smooth, thick dough is formed. Set the finished dough aside.

Remove the leaves and cut the cauliflower in half.

Cut the halves into 1 cm thick slices along the long side. Cut the largest florets around the stalk for frying (I made a soup with the rest of the cauliflower).

Steam the cauliflower florets in plenty of water with 1tsp of salt for 7 minutes. Carefully remove it and place it on a paper towel to dry. (Save the water for puree).

Dip each floret into a dough and fry each side in hot oil until golden brown.

Preparation mango-coconut-sauce

Peel the mango and cut into cubes.

Using a blender, make a puree by blending mango, cream and water from boiled cauliflower.

In a pan, roast grated coconut for about 1-2 minutes, add pureed mango to and bring to a boil.

And now it can be served. Good Appetite!