Cauliflower Popcorn – Air fryer – Summer Lunch /Kids Lunch Box

Last day for school . 2 months vacation . I need to try Simple and Easy recipes for Lunch as I don’t want to spend too much time in Kitchen and at the same time kids favorite meal. For today’s Lunch I tried Cauliflower Popcorn in Air fryer. They turned out good.Cauliflower is one of my kids favorite vegetable  , they call it as Vegetarian chicken . There favorite way to eat Cauliflower is in the form of big florets cooked in Vegetable Gravy  or Cauliflower Popcorn  .  I didn’t preheat the Air fryer or used foil . They came out without sticking. Just grease the basket with oil before placing the florets. For me it is easy to cook in the morning as I do preparations day before. I microwaved the  florets for 4 minutes so they can cook in less time and soft when they bite  . Here is the Simple recipe with everyday ingredients from your pantry .

An interesting read about Garlic. Garlic contains allicin , a sulphur compound that offers a host of health benefits. The results of a few epidemiological studies suggest that high intakes of garlic and other allium vegetables ( Onions and leeks) may help protect against gastric and colorectal cancer . The vegetable organosulphur compounds are also believed to cut inflammation and people who suffer from autoimmune diseases might be helped by including garlic in their diets. As people age , harmful particles called free radicals build up and contribute to heart disease , cancer,  and  Alzheimer’s disease . Not only will antioxidants like those found in garlic fight off free radicals , they may reduce or prevent some of their damage. It is widely used to treat high cholesterol , heart attack , coronary heart disease and hypertension .

            Storing Garlic in sealed plastic containers or a refrigerator promotes mold and sprouting. Store garlic at room temperature in a container with good air circulation like a wire basket . Source – HM

Cauliflower is a white food we can feel good about eating. This non starchy vegetable is cruciferous vegetable like Broccolli  and Cabbage . Intake of these vegetables is associated with lower risk of some diseases . We can eat raw in Salads ,roast or use in stir fry cooking . Healthy version of mashed potatoes. According to some research Cauliflower sprinkled with Turmeric may be powerful in fighting cancers. Impressively one serving provides 18 percent of daily value of Vitamin C . Avoid Cauliflower which are discolored and buy head that are tight and firm . You can get solid fresh Cauliflower from Summer to fall. It will last more than 2 weeks if you store in a produce bag and store in the lower shelf of the refrigerator . 


1. Cauliflower florets ( Big ) – 20 ( Microwave for 2  to 4 minutes and optional )

2. Chickpea flour and rice flour – 1/4 th cup each or All purpose flour , corn flour and rice flour 

3. Water – 1/2 cup

4. Salt – accordingly

5. Red chilli powder , coriander and cumin powder

6. Oil – 2 tbsp

7. Garlic and Ginger paste – 1 tbsp 


1. Wash cauliflower florets.

2. Prepare batter with flours , red chilli powder , cumin and coriander powder , salt , Ginger and garlic paste .

3. Grease air fryer basket with oil . Place the florets in a single row. Spray Oil .

4. Bake at 370 degrees for 6 minutes. Check half way . If needed spray oil .

5. Serve with Ketchup or dates chutney .