Yogurt Cauliflower Stir Fried

Spiced Yogurt Cauliflower Stir Fried | Playful Cooking

Quick, easy and bursting with flavor, this Spiced Yogurt Cauliflower Stir Fried could be your busy weekday meal. You can toss it with some leafy salad or you could wrap it on tortilla/roti with extra drizzle of yogurt on top. We enjoyed this Yogurt Cauliflower Stir Fried with rice and daal with salad on the side. Simple everyday healthy meal, ready in 15 minutes!

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The Spice Mix for this Spiced Yogurt Cauliflower Stir Fried

I roasted the whole spices – fennel, cumin, cinnamon stick, dried fenugreek leaves, dry red chili and sesame seeds just for a few seconds. Then, I ground it to a powder.

The combination worked beautifully and the entire kitchen was smelling wonderful.

Dried fenugreek leaves (kasoori methi) are quite easily available in any Indian store but a good substitute would be to use dried celery leaves.

There are several different ways I stir fry cauliflowers and they all taste good. Adding yogurt with a earthy spice mix, made this Yogurt Cauliflower Stir fried absolutely delicious with a lovely tang.

How to prepare this Yogurt Cauliflower Stir Fried?

  • Start by boiling the cauliflower florets just a little bit.
  • Then fry the florets with the warm spice mix and finally end it with creamy yogurt and lots of cilantro leaves.

It’s really that easy!

Spiced Yogurt Cauliflower Stir Fried | Playful Cooking

The yogurt spiced Cauliflower Stir fried happed by mistake. My initial plan was to use the same spice mix to roast cauliflower steaks and end it with a drizzle of herb yogurt.

I liked the idea of the dish and even visualized it pretty. But, as I tried to slice the boiled cauliflower head into steaks, it fell apart into florets! Maybe, I shouldn’t have boiled it?

There must be some trick that I missed following, right? Or probably my knife skill is terrible.

Well, whatever the reason was, I didn’t care to analyze much. The florets looked equally nice and I already had the flavor profile ready.

So, I went with the flow and made a quick stir-fry dish that tasted so good and looked so vibrant that I had to share it with you.

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Once the cauliflowers are boiled, the dish pretty much comes together very fast, smelling delicious and looking gorgeous. Just don’t toss around the cauliflower florets too much or else it can turn into a mush.

You can also make the same curry with raw or frozen cauliflower florets too. You would just you have to slow cook the cauliflower for a little longer time to soften before you add the yogurt spice mix.

Here are few other cauliflower recipes you will love!

Mushroom Chicken Spiced Cauliflower Fried Rice

Phulkopir Aloo Dalna | Bengali Style Cauliflower Potato Curry

Achari Gobi (Cauliflower In Pickled Sauce)

Spiced Yogurt Cauliflower Stir Fried | Playful Cooking

Spiced Yogurt Cauliflower Stir Fried

Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes


  • 1 cauliflower head, cut into florets
  • 2 teaspoons salt
  • ½ teaspoon fennel seeds
  • ½ teaspoon cumin seeds
  • 1 cinnamon bark
  • 1 teaspoon dried fenugreek leaves
  • 1 or 2 dry red chilies, depending on how much heat you would prefer
  • 1 teaspoon sesame seeds
  • ½ cup yogurt
  • 1 tablespoon oil
  • ½ teaspoon turmeric power
  • ¼ teaspoon sugar
  • ¼ cup finely chopped fresh cilantro leaves


  1. Place a heavy bottom saucepan on high heat and pour enough water to boil the florets. Drop the florets, sprinkle the 1 teaspoon salt and once the water comes to a boil, bring down the heat to medium and let it boil for about 5 minutes or until the florets are slightly tender.
  2. Drain the florets and immediately run cold water on it.
  3. Place a heavy bottom pan on medium heat. Drop the whole spices (cumin, fennel, sesame seeds, cinnamon bark, dry red chili and dried fenugreek leaves. Dry roast for about a minute and then, grind the roasted spice mix to powder. Mix the spice mix powder to the yogurt and keep it aside to be used later.
  4. Keep the same pan at medium heat and drizzle the oil. Once the oil heats up, drop the cauliflower florets, 1 teaspoon salt and turmeric powder. Cook for 5 minutes, tossing and turning the florets carefully.
  5. Pour the spice yogurt mixture, followed by the sugar and toss around carefully to coat the mixture. Let it cook for about 3 minutes and toss gently once or twice in between. Also, taste for salt in between and add any, if needed.
  6. Finally, sprinkle most of the chopped cilantro (just leave some for garnish at the end) and give one last toss.
  7. Garnish with the remaining cilantro leaves and serve warm.

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Did you enjoy this Yogurt Cauliflower Stir Fried? Share your creation by tagging @playfulcooking on Instagram with the #playfulcooking and I will re-share in my story!

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Comments are closed.

  • angiesrecipes
    May 12, 2018 at 5:30 AM

    I love all the spices you used in this delicious and healthy side dish!

  • msahomeworkhelp
    June 9, 2018 at 3:56 AM

    Its not easy to make cauliflower stir fried. but when i read your instructions and follow them i make very easily this recipe. your blog is very helpful and informative for me. thanks dear i am very impressed with your recipe. keeping post like this post.

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