Everyday healthy snack recipe with Saffola Cold Pressed Mustard Oil!

Ingredients

• 1 head Cauliflower (cut into bite‑size florets)
• 4 stalks Spring Onions (white and green parts separated, sliced)
• 2 tablespoons Cold‑Pressed Mustard Oil (Safola) (use Safola cold‑pressed mustard oil for authentic flavor)
• 0.5 teaspoon Pink Himalayan Salt (for healthier sodium)
• 0.25 teaspoon Turmeric Powder (adds color and health benefits)
• 0.25 teaspoon Chili Powder (adjust to taste (optional))
• 1 tablespoon Lemon Juice (freshly squeezed)
• 1 cup Brown Rice (rinsed)
• 2 cups Water (for cooking rice)

Instructions

1. Prepare Cauliflower

   Wash the cauliflower head under running water, remove any wilted leaves, and cut into bite‑size florets.

   Time: PT10M

2. Slice Spring Onions

   Trim the root ends, wash the spring onions, then slice the white parts thinly and set the green tops aside.

   Time: PT5M

3. Rinse and Soak Brown Rice

   Rinse the brown rice until water runs clear, then soak for 5 minutes to reduce cooking time.

   Time: PT5M

4. Heat Mustard Oil

   Add 2 Tbsp cold‑pressed mustard oil to the wok and heat on high until it begins to smoke, about 2 minutes.

   Time: PT2M

   Temperature: high (≈200°C)

5. Stir‑Fry Cauliflower

   Add the cauliflower florets, stir quickly, then cover the wok for 2 minutes to steam. Uncover, stir, and continue cooking for another 5‑7 minutes until tender‑crisp.

   Time: PT7M

   Temperature: high

6. Add Spices

   Sprinkle turmeric, chili powder (if using), and pink Himalayan salt over the cauliflower and toss to coat.

   Time: PT2M

   Temperature: medium‑high

7. Add Spring Onion Whites

   Stir in the sliced white parts of the spring onions and cook for 1 minute.

   Time: PT1M

   Temperature: medium

8. Finish with Greens and Lemon

   Turn off the heat, add the green tops of the spring onions and drizzle lemon juice. Give a quick toss.

   Time: PT1M

9. Cook Brown Rice

   Combine 1 cup rinsed brown rice with 2 cups water in a saucepan, bring to a boil, then reduce to low, cover, and simmer for 20 minutes.

   Time: PT20M

   Temperature: medium

10. Plate and Serve

    Spoon cooked brown rice onto plates, top with the mustard‑oil cauliflower stir‑fry, and serve hot.

    Time: PT1M

Nutrition Facts

Calories

250

Protein

5g

Carbohydrates

35g

Fat

10g

Fiber

6g