This recipe- Cauliflower with Garlic and Soy Sauce is not delicious but very low in calories. So this is for you if you’re following a weight loss regime! Could be your lunch or dinner.

  • No. Of Servings- 4
  • Calories per serving- 75 kcal


  1. 1 small (300 gm) cauliflower- cut into medium florets with long stalks
  2. 8-10 flakes garlic- crushed
  3. 1 green chilli- deseeded & chopped
  4. 2 tbsp soy/soya sauce
  5. 2 tsp tomato ketchup
  6. 1 tsp vinegar
  7. 1/4 tsp freshly ground pepper
  8. 2 tbsp chopped coriander


1. Boil 3 cups water with 1 tsp salt. Add cauliflower. Boil for 2-3 minutes till it turns soft. Insert a knife in the stalk to see if it feels soft. Do not over cook. Strain.

2. Heat 2 tsp oil in a non stick vessel. Reduce flame. Add garlic and green chillies. Fry till garlic changes colour to golden brown.Remove from fire.

3. Add soya sauce, tomato sauce and vinegar. Return to heat. Cook sauces for a few seconds on very low flame.

4. Add coriander. Stir for 1/2 minute. Add 2-3 tbsp water. Let it boil. Add cauliflower and pepper. Stir fry for 5 minutes. Serve.

Food Fact– 

Benefits of Cauliflower- 

Boost Heart Health

Sulforaphane in cauliflower and other cruciferous vegetables has been found to significantly improve blood pressure and kidney function. 

Rich in Vitamins and Minerals

One serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It’s also a good source of vitamin K, protein, thiamine, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.

Boost Your Brain Health

Cauliflower is a good source of choline, a B vitamin known for its role in brain development. Choline intake during pregnancy “super-charged” the brain activity of animals in utero, indicating that it may boost cognitive function, and improve learning and memory. It may even diminish age-related memory decline and your brain’s vulnerability to toxins during childhood, as well as conferring protection later in life.

Detoxification Support

Cauliflower helps your body’s ability to detoxify in multiple ways. It contains antioxidants that support Phase 1 detoxification along with sulfur-containing nutrients important for Phase 2 detox activities. The glucosinolates in cauliflower also activate detoxification enzymes.

Digestive Benefits

Cauliflower is an important source of dietary fiber for digestive health. 

Antioxidants and Phytonutrients

It’s packed with vitamin C, beta-carotene, kaempferol, quercetin, rutin, cinnamic acid, and much more. Antioxidants are nature’s way of providing your cells with adequate defense against attack by reactive oxygen species (ROS). 

Fight Cancer

Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer.