Grated Cauliflower with Peas
by Tarla Dalal
cauliflower peas sabzi recipe | healthy green peas, tomatoes and cauliflower vegetable |
zero oil cauliflower peas sabzi is a healthy sabzi to add to our daily menu. Learn how to make cauliflower peas sabzi.
cauliflower peas sabzi is also know as gobi mattar tamatar sabzi is a popular Indian sabzi made from cauliflower, mattar, tomatoes and spices.
To make cauliflower peas sabzi, heat a deep non-stick kadhai on a medium flame and when hot, add the cumin seeds and dry roast on a medium flame for 10 seconds. Add the onions, coriander powder, turmeric powder, ginger, green chillies and 4 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the tomatoes and 4 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the cauliflower and mix well. Cover it with a lid and cook on a medium flame for 5 minutes, while stirring occasionally. Add the green peas, milk, garam masala and salt, mix well and cover with a lid and cook on a medium flame for 2 minutes, while stirring occasionally. Serve hot garnished with coriander.
Cauliflower has an innate charm, which pleases people of all age groups if prepared properly. Its subtle flavour is not only pleasing to the palate, but also works well with varied ingredients and spices, as you will see in this delicious preparation of healthy green peas, tomatoes and cauliflower vegetable.
Fiber-rich green peas combine aesthetically with cauliflower, and help get rid of excess fat from the body, making this zero oil cauliflower peas sabzi a boon for weight-watchers. With a carb count of 9.4 g per serving, this is a wise choice for a diabetic sabzi and women with PCOS as well. Serve hot with whole wheat rotis or parathas.
Cumin seeds, tomatoes and a horde of other commonly available ingredients help enhance the flavour of this wonderful duo, making this cauliflower peas sabzi a real winner in terms of taste too.
Cauliflower is a good source of Vitamin C too. This nutrient helps in building immunity. Though a small amount of vitamin C will be lost in cooking, but you can definitely benefit from this zero oil cauliflower peas sabzi.
Tips for zero oil cauliflower peas sabzi. 1. Grate the cauliflower thickly and not thinly. 2. We have used sliced onions for a good mouthfeel, but if you wish you can replace them with chopped onions.
Enjoy cauliflower peas sabzi recipe | healthy green peas, tomatoes and cauliflower vegetable | zero oil cauliflower peas sabzi | with recipe below.
Grated Cauliflower with Peas recipe - How to make Grated Cauliflower with Peas
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Grated Cauliflower With Peas
2 cups grated cauliflower
1 cup boiled fresh green peas
1/2 tsp cumin seeds (jeera)
1/4 cup sliced onions
1/2 tsp coriander (dhania) powder
1/2 tsp turmeric powder (haldi)
2 tsp finely chopped ginger (adrak)
1/2 tsp finely chopped green chillies
1 cup blanched and chopped tomatoes
1/4 cup low fat milk , 99.7% fat-free
1 tsp garam masala
salt to taste
For The Garnish
1 tbsp finely chopped coriander (dhania)
For grated cauliflower with peas
- For grated cauliflower with peas
- To make {span class="bold1"}grated cauliflower with peas{/span}, heat a deep non-stick kadhai on a medium flame and when hot, add the cumin seeds and dry roast on a medium flame for 10 seconds.
- Add the onions, coriander powder, turmeric powder, ginger, green chillies and 4 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Add the tomatoes and 4 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Add the cauliflower and mix well. Cover it with a lid and cook on a medium flame for 5 minutes, while stirring occasionally.
- Add the green peas, milk, garam masala and salt, mix well and cover with a lid and cook on a medium flame for 2 minutes, while stirring occasionally.
- Serve the {span class="bold1"}grated cauliflower with peas{/span} hot garnished with coriander.
| Energy | 57 cal |
| Protein | 4.3 g |
| Carbohydrates | 9.4 g |
| Fiber | 5 g |
| Fat | 0.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 207.7 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 33.7 mg |
| Folic Acid | 35 mcg |
| Calcium | 57.8 mg |
| Iron | 1.2 mg |
| Magnesium | 25.2 mg |
| Phosphorus | 81.5 mg |
| Sodium | 32.7 mg |
| Potassium | 137.7 mg |
| Zinc | 0.2 mg |
AWESOME!!
absolutely awesome. My whole family loved it. The best part......no oil
A simple subzi for daily menu... What i liked is learning the art of cooking without oil.