Cauliflower Paneer Sabzi, Gobhi Paneer ki Sabzi
by Tarla Dalal
cauliflower paneer sabzi recipe | Indian cauliflower paneer curry | cauliflower and paneer masala | gobhi paneer ki sabzi | with 32 amazing images.
cauliflower paneer sabzi recipe | Indian cauliflower paneer curry | cauliflower and paneer masala | gobhi paneer ki sabzi is a great mix of flavours and nourishment in one dish. Learn how to make Indian cauliflower paneer curry.
To make cauliflower paneer sabzi, heat the oil in a non-stick kadhai and add the cumin seeds. When the seeds crackle, add the onions and garlic and sauté on a medium flame for 2 minutes. Add the fresh tomato pulp, chilli powder, coriander-cumin seeds powder, turmeric powder and garam masala, mix well and cook on a medium flame for 1 to 2 minutes. Add the cauliflower, salt and 3/4 cup of water and mix well. Cover with a lid and cook on a medium flame for another 5 minutes, while stirring occasionally. Add the paneer and coriander, mix well and cook on a medium flame for 1 minute. Serve immediately.
Both cauliflower and paneer are sober ingredients, with similar colour and blandness, and so you might not have thought of combining them in one sabzi. However, the Indian cauliflower paneer curry turns out to be a true winner!
The duo absorbs the flavours of the spice powders and tomato pulp quite well, resulting in a perky sabzi that tingles the taste buds. Also, since both cook quickly, it takes just about 20 minutes to prepare and cook the cauliflower and paneer masala, making it perfect for even the busiest of days.
Gobhi paneer ki sabzi is an easy to chew accompaniment and thus a perfect addition to a senior citizen's diet to make up for nutrient requirement. All the health conscious as well those aiming to control blood sugar and blood cholesterol can opt for this healthy accompaniment to roti. They can make their choice between full fat paneer and low fat paneer depending on the amount of fat allowed per day. The paneer will lend appreciable amounts of calcium for bone strengthening, while the cauliflower will add enough fiber without too many calories.
Tips for cauliflower paneer sabzi. 1. The fresh tomato pulp can be made in advance and stored refrigerated. 2. Serve gobhi paneer ki sabzi with bajra roti or ragi roti.
Enjoy cauliflower paneer sabzi recipe | Indian cauliflower paneer curry | cauliflower and paneer masala | gobhi paneer ki sabzi | with step by step photos.
Cauliflower Paneer Sabzi, Gobhi Paneer ki Sabzi recipe - How to make Cauliflower Paneer Sabzi, Gobhi Paneer ki Sabzi
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Cauliflower Paneer Sabzi
2 cups grated cauliflower
1 cup crumbled low fat paneer (cottage cheese)
2 tsp oil
1 tsp cumin seeds (jeera)
1/4 cup finely chopped onions
2 tsp finely chopped garlic (lehsun)
1/2 cup fresh tomato pulp
1 tsp chilli powder
1 tsp coriander-cumin seeds (dhania-jeera) powder
1/2 tsp turmeric powder (haldi)
1/2 tsp garam masala
salt to taste
1/4 cup finely chopped coriander (dhania)
For cauliflower paneer sabzi
- For cauliflower paneer sabzi
- To make {span class="bold1"}cauliflower paneer sabzi{/span}, heat the oil in a non-stick kadhai and add the cumin seeds.
- When the seeds crackle, add the onions and garlic and sauté on a medium flame for 2 minutes.
- Add the fresh tomato pulp, chilli powder, coriander-cumin seeds powder, turmeric powder and garam masala, mix well and cook on a medium flame for 1 to 2 minutes.
- Add the cauliflower, salt and 3/4 cup of water and mix well. Cover with a lid and cook on a medium flame for another 5 minutes, while stirring occasionally.
- Add the paneer and coriander, mix well and cook on a medium flame for 1 minute.
- Serve the to make {span class="bold1"}cauliflower paneer sabzi{/span} immediately.
like cauliflower paneer sabzi
- like cauliflower paneer sabzi recipe | Indian cauliflower paneer curry | cauliflower and paneer masala | gobhi paneer ki sabzi |
what is cauliflower paneer sabzi made off?
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what is cauliflower paneer sabzi made off? Indian cauliflower paneer curry is made from cheap and easily avaiable ingredients in India such as 2 cups grated cauliflower, 1 cup crumbled low-fat paneer (cottage cheese), 2 tsp oil, 1 tsp cumin seeds (jeera), 1/4 cup finely chopped onions, 2 tsp finely chopped garlic (lehsun), 1/2 cup fresh tomato pulp, 1 tsp chilli powder, 1 tsp coriander-cumin seeds (dhania-jeera) powder, 1/2 tsp turmeric powder (haldi), 1/2 tsp garam masala, salt to taste and 1/4 cup finely chopped coriander (dhania). See below image of list of ingredients for cauliflower paneer sabzi .
how to make tomato pulp?
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tomato pulp recipe | fresh tomato pulp | tomato pulp at home | with amazing 15 images. See our easy fresh tomato pulp recipe.
Tomato pulp is an all rounder and also an important ingredients in many cuisines where it is used as a base to many dishes and is also a thickening agent. fresh tomato pulp is supremely versatile as it is used to make various dishes from soups, dips, Indian sabzis and gravies.
benefits of paneer
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Paneer is a source good quality protein. It is rich in healthy nutrients like calcium and vitamin D. It is a good source of vitamin A and minerals like calcium, magnesium, phosphorus, sodium and potassium It is rich in omega-3, fatty acids and omega-6 fatty acids which help in fighting and preventing rheumatoid arthritis and other bone problems. See benefits for paneer.
benefits of cauliflower
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Low Carb : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels. One cup of cauliflower has only 2.9 grams of carb. See 10 benefits of gobi.
making cauliflower paneer sabzi
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Heat 2 tsp oil in a non-stick kadhai.
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Add 1 tsp cumin seeds (jeera).
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Let the seeds crackle.
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Add 1/4 cup finely chopped onions.
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Add 2 tsp finely chopped garlic (lehsun).
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Sauté on a medium flame for 2 minutes.
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Add 1/2 cup fresh tomato pulp. See recipe on how to make fresh tomato pulp.
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Add 1 tsp chilli powder.
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Add 1 tsp coriander-cumin seeds (dhania-jeera) powder.
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Add 1/2 tsp turmeric powder (haldi).
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Add 1/2 tsp garam masala.
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Mix well.
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Cook on a medium flame for 1 to 2 minutes.
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Add 2 cups grated cauliflower.
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Add salt to taste. We added 1/2 tsp salt.
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Add 3/4 cup of water.
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Mix well.
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Cover with a lid.
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Cook on a medium flame for another 5 minutes, while stirring occasionally.
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Add 1 cup crumbled low-fat paneer (cottage cheese).
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Add 1/4 cup finely chopped coriander (dhania).
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Mix well.
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Cook on a medium flame for 1 minute.
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Put in a serving bowl.
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Serve immediately.
tips for cauliflower paneer sabzi
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The fresh tomato pulp can be made in advance and stored refrigerated.
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Serve gobhi paneer ki sabzi with bajra roti or ragi roti.
health benefits of cauliflower paneer sabzi
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Cauliflower Paneer Sabzi - a low calorie treat.
- With 57 calories and 1.9 g of fibre per serving, this sabzi is a perfect choice for those aiming a trimmed waistline.
- Diabetics and heart patients too can benefit from the fibre in this sabzi.
- Paneer adds is a good dose of calcium which can help in bone strengthening process. You can make your choice between full fat paneer and low fat paneer.
- Quercetin, vitamin C and allicin are some antioxidants to gather from this sabzi. These compounds help to reduce inflammation in the body and maintin the health of organs.
| Energy | 57 cal |
| Protein | 2.7 g |
| Carbohydrates | 5.4 g |
| Fiber | 1.9 g |
| Fat | 2.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 334.5 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 30.4 mg |
| Folic Acid | 30.1 mcg |
| Calcium | 89.2 mg |
| Iron | 0.7 mg |
| Magnesium | 17.5 mg |
| Phosphorus | 40.7 mg |
| Sodium | 42.5 mg |
| Potassium | 105.3 mg |
| Zinc | 0.2 mg |
caulioflower-paneer ka combination muje bahut acha laga kal hi trya kiya
Two bland foods combined together with loads of masalas to make a healthy wealthy and yummy subzi....Make sure to serve it immediately as it starts getting thick...
If your fear is about the pungent taste that could come from the grated cauliflower- then i will strongly recommend you to set it side and go ahead and stir up this dish.. it is heavenly.. the cardamom gives a very unique taste to this dish making it thoroughly enjoyable..!!!
Grated cauliflower, crumbled low fat paneer and pureed tomatoes cooked in a strong spice to form a healthy bhurji.