Gobi Vatana Subzi, Cauliflower Vatana Nu Shaak
by Tarla Dalal
gobi vatana sabzi recipe | gobi matar sabzi | cauliflower green peas sabzi | with 16 amazing images.
gobi vatana sabzi is a simple dry gobi matar sabzi made from cauliflower, green peas and Indian spices. This is a simple, easy and healthy cauliflower green peas sabzi.
gobi vatana sabzi recipe unleashes the full potential of common spice powders that are available in every kitchen. Watch how simple ingredients work together to transform cauliflower green peas sabzi into a mouth-watering sabzi that will make a simple meal of rotis and rice seem very special!
Notes on gobi vatana sabzi. 1. If you detest the flavour of raw cauliflower then blanch them before preparing the cauliflower peas masala. 2. Rinse the cauliflower florets with water. If you are afraid of the hidden crawlies inside the cauliflower, then boil them for 3-4 minutes, drain and pat dry them before using. 3. Cook till the cauliflower is succulent and just done, do not overcook as we want gobhi to be soft but not mushy. We are not adding water additionally to cook the cauliflower, the steam created with closed lid is enough to cook gobhi till tender.
Let’s see why this is a healthy gobi vatana sabzi? Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of vitamin C. Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation.
Serve the Cauliflower Vatana nu Shaak hot and fresh, to enjoy the nice juicy textures of the veggies and the peppy aromas of the spice powders.
Learn to make gobi vatana sabzi recipe | gobi matar sabzi | cauliflower green peas sabzi | with step by step photos given below.
Gobi Vatana Subzi, Cauliflower Vatana Nu Shaak recipe - How to make Gobi Vatana Subzi, Cauliflower Vatana Nu Shaak
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
For Gobi Vatana Subzi
3 cups cauliflower florets
1 cup green peas
2 tbsp oil
1 tsp cumin seeds (jeera)
1/4 tsp asafoetida (hing)
1/4 tsp turmeric powder (haldi)
salt to taste
1 tsp chilli powder
2 tsp coriander-cumin seeds (dhania-jeera) powder
2 tbsp chopped coriander (dhania)
For gobi vatana subzi
- For gobi vatana subzi
- To make {span class="bold1"}gobi vatana subzi{/span}, heat the oil in a deep non-stick kadhai and add the cumin seeds and asafoetida.
- When the seeds crackle, add the turmeric powder, cauliflower, green peas and salt, mix well and cover with a lid and cook on a medium flame for 5 minutes, while stirring occasionally.
- Add the chilli powder, coriander-cumin seeds powder and coriander, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Serve the {span class="bold1"}gobi vatana subzi{/span} hot.
How to make Gobi vatana subzi
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To prepare gobi matar sabzi recipe, firstly clean the cauliflower head, remove the leaves and cut them into medium-sized (bite-sized) florets. If you detest the flavour of raw cauliflower then blanch them before preparing the cauliflower peas masala.
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Rinse the cauliflower florets with water. If you are afraid of the hidden crawlies inside the cauliflower, then boil them for 3-4 minutes, drain and pat dry them before using. If you have more time, then submerge them in salted water for 15 minutes and then use.
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To make Amritsari gobi matar recipe, heat the oil in a deep non-stick kadhai.
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Once the oil is hot, add the cumin seeds.
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Add asafoetida.
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When the seeds crackle, add the turmeric powder. Adding haldi in tempering helps to provide aloo gobhi a beautiful yellow hue.
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Add cauliflower.
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Add green peas. If using fresh green peas, then remove them from the pods and measure one cup. If using frozen peas, simply wash them.
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Add salt and mix well.
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Cover with a lid and cook on a medium flame for 5 minutes, while stirring occasionally. Cook till the cauliflower is succulent and just done, do not overcook as we want gobhi to be soft but not mushy. We are not adding water additionally to cook the cauliflower, the steam created with closed lid is enough to cook gobhi till tender.
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Add the chilli powder as per the spice level you prefer.
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Add coriander-cumin seeds powder. To enhance the flavor of matar gobi, you can add garam masala or amchoor powder.
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Add coriander. We have kept this gobi matar recipe very simple without adding onions, ginger-garlic or tomatoes. You can add if you wish to.
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Mix well and cook on a medium flame for 2 minutes, while stirring occasionally. This sabzi is made with very minimal ingredients that you will easily find in your pantry. You can also add 1 to 2 tbsp of water if you find it little dry.
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Serve cauliflower vatana nu shaak hot with roti or chapati. Garlic Cauliflower, Khatta Gobhi, Tandoori Gobi are some other recipes that you can prepare using cauliflower.
Tips for gobi vatana sabzi
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If you detest the flavour of raw cauliflower then blanch them before preparing the cauliflower peas masala.
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Rinse the cauliflower florets with water. If you are afraid of the hidden crawlies inside the cauliflower, then boil them for 3-4 minutes, drain and pat dry them before using.
-
Cook till the cauliflower is succulent and just done, do not overcook as we want gobhi to be soft but not mushy. We are not adding water additionally to cook the cauliflower, the steam created with closed lid is enough to cook gobhi till tender.
| Energy | 156 cal |
| Protein | 5.3 g |
| Carbohydrates | 10.5 g |
| Fiber | 6.8 g |
| Fat | 10.4 g |
| Cholesterol | 0 mg |
| Vitamin A | 289.3 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.8 mg |
| Vitamin C | 48.4 mg |
| Folic Acid | 47.6 mcg |
| Calcium | 37.4 mg |
| Iron | 1.6 mg |
| Magnesium | 29.7 mg |
| Phosphorus | 108.5 mg |
| Sodium | 44 mg |
| Potassium | 144.1 mg |
| Zinc | 0.3 mg |
A very simple recipe. Without Onion and Garlic.