Cauliflower Pepper Poriyal

Cauliflower Pepper Poriyal is a simple, healthy South Indian stir-fry that turns everyday vegetables into something bold and flavourful. This dish brings together fresh cauliflower florets, crushed black pepper, mustard seeds, curry leaves, and grated coconut in a quick stovetop sauté. It’s light, naturally vegan, gluten-free, and can be made in under 20 minutes—perfect for busy weekdays or a balanced lunch with rice and sambar.

Poriyal is a Tamil word that refers to any dry vegetable stir-fry, usually seasoned with mustard seeds, urad dal (split black gram), curry leaves, and sometimes green or red chilies. It’s a staple in Tamil Nadu households, and variations exist across South Indian kitchens. Cauliflower Pepper Poriyal is a spicier twist on the classic cabbage or carrot poriyal. Instead of relying heavily on chili powder or masala, this version uses freshly crushed black pepper to bring in a warm, earthy heat that complements the mild flavor of cauliflower.

What sets this poriyal apart is its minimal use of spices. There’s no garam masala, no overpowering chili—just black pepper, green chillies , and the richness of coconut. The pepper not only boosts flavor but also supports digestion, making this dish both tasty and functional. It’s ideal for those who prefer clean, uncomplicated flavours without sacrificing taste.

This cauliflower pepper stir-fry works well as a side dish for rice-based meals—especially sambar , curd rice, rasam, or even lemon rice. It also pairs nicely with chapati or can be tossed into a wrap for a quick fusion-style lunch. It’s high in fiber, low in carbs, and rich in antioxidants from cauliflower and black pepper.

To make Cauliflower Pepper Poriyal, you start by blanching or steaming the cauliflower until just tender. Then it’s stir-fried with a tempering of mustard seeds, urad dal, green chili, garlic , and curry leaves. A final mix of black pepper and grated coconut gives it that signature punch. You can make it oil-free or reduce the oil for a healthier version, and skip the coconut if you’re going low-fat or want a nutty alternative like sesame seeds.

Whether you’re exploring South Indian cuisine or just want a healthy cauliflower recipe that isn’t roasted or curried, this dish is a must-try. It’s fast, flavourful , and fits into most dietary needs without compromise.

Check out the recipe for cauliflower pepper poriyal below.

Ingredients

Cauliflower -1 no

Onion-2 nos

Green chillies -2 nos

Garlic -6 nos

Pepper powder -3/4-1 tsp

Salt to taste

Mustard seeds-1/2 tsp

Urad dal-1 tsp

Cumin seeds-1/2 tsp

Red chilli-1-2 nos

Grated coconut-1-2 tbsps

Curry leaves -few

Coriander leaves -few

Oil-2 tsps

Recipe Video

Method

👉Cook the cauliflower in boiling water seasoned with 1/2 teaspoon of salt until 3/4 done .Drain the water and set the cauliflower aside , alternately you can steam it too.