Masala Cauliflower with Green Peas

Masala Cauliflower with Green Peas

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masala cauliflower with green peas recipe | healthy cauliflower peas masala | masala gobi matar sabzi | Indian style gobi matar |

masala cauliflower with green peas is an Indian sabzi which shows that healthy foods can be very tasty too. Learn how to make masala gobi matar sabzi.

This fabulous cauliflower peas masala makes use of cauliflower and green peas, along with other complementary veggies like onions and a coconut-based masala. Cooked with little oil, this tempting, aromatic sabzi makes for guilt-free eating!

To make masala cauliflower with green peas, first make a smooth paste of coconut, green chillies, ginger, and garlic by blending them in a mixer. Then combine the onions, coriander, turmeric powder, coriander-cumin seeds powder, chilli powder, prepared paste, oil and salt in a deep bowl and mix well to make a marinade. Add the cauliflower and green peas to this prepared marinade, mix well and keep aside to marinate for 15 minutes. Transfer it into a deep non-stick kadhai, add 1¼ cups of water, cover and cook on a medium flame for 10 to 12 minutes or until the vegetables are tender, while stirring occasionally. Serve hot.

The Indian style gobi matar is a daily fare which can be enjoyed by healthy individuals to even those who have heart disease and even diabetes. The wisest choice of accompaniment with it is whole wheat roti and a bowl of salad to make a completely fibre rich meal. This sabzi yields 6.4 g fibre per serving which will aid in a healthy gut and help manage cholesterol and sugar levels too. Those with high blood pressure can enjoy this sabzi with restricted amount of salt

Cauliflower, on the other hand, is rich in vitamin C, indoles and sulforaphane – all three of which are antioxidants and help protect our body cells from the attack of harmful free radicals. This cruciferous vegetable is also known for its anti- carcinogenic properties. Though some amount of vitamin C will be lost in cooking masala gobi matar sabzi, there are many other benefits to reap.

Tips for masala cauliflower with green peas. 1. Make medium sized florets of cauliflower and too small ones may turn mushy after cooking. 2. Cover the pan with a lid and cook at step 3 to reduce the nutrient loss. For the paste, if you don’t have grated coconut, then use finely chopped coconut so as to get a smooth paste after blending.

Enjoy masala cauliflower with green peas recipe | healthy cauliflower peas masala | masala gobi matar sabzi | Indian style gobi matar | with recipe below.

Masala Cauliflower with Green Peas recipe - How to make Masala Cauliflower with Green Peas

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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Ingredients


To Be Ground Into A Paste (using 2 Tbsp Water)
2 tsp freshly grated coconut
2 green chillies
25 mm ginger (adrak)
2 to 3 garlic (lehsun) cloves

Other Ingredients For Masala Cauliflower With Green Peas
2 cups cauliflower florets
1 1/2 cups green peas
3/4 cup chopped onions
1/2 cup chopped coriander (dhania)
1/2 tsp turmeric powder (haldi)
2 tsp coriander-cumin seeds (dhania-jeera) powder
1 tsp chilli powder
2 tsp oil
salt to taste

Method
For masala cauliflower with green peas

    For masala cauliflower with green peas
  1. To mae masala cauliflower with green peas, combine the onions, coriander, turmeric powder, coriander-cumin seeds powder, chilli powder, prepared paste, oil and salt in a deep bowl and mix well to make a marinade.
  2. Add the cauliflower and green peas to this prepared marinade, mix well and keep aside to marinate for 15 minutes.
  3. Transfer it into a deep non-stick kadhai, add 1¼ cups of water, cover and cook on a medium flame for 10 to 12 minutes or until the vegetables are tender, while stirring occasionally.
  4. Serve the masala cauliflower with green peas hot.
Nutrient values (Abbrv) per serving
Energy107 cal
Protein5.3 g
Carbohydrates13.1 g
Fiber6.5 g
Fat3.8 g
Cholesterol0 mg
Sodium26.9 mg

Reviews

Masala Cauliflower with Green Peas
 on 06 Jul 16 11:40 PM
5

How much is 25 ginger? Thanks
Tarla Dalal
07 Jul 16 10:31 AM
   Ellen: Sorry, problem fixed. Its 25mm, 1 inch ginger. Happy cooking.
Masala Cauliflower With Peas ( Healthy Subzi)
 on 03 Jul 12 09:11 AM
5

Cauliflower and green peas simmered in coconut and garlic paste and spiced with chilli powder and corainder.
Masala Cauliflower with Peas
 on 15 Oct 10 03:14 PM
5

i can blindly prepare this subzi now without referring any notes...it has become a part of my weekly menu of subzis. so much like the subzis that we make at home regular for lunch or dinner thats why i like to make it quite often. no fuss at all, in fact i make the coconut and garlic paste in bulk and refrigerate to whip this subzi anytime. however i sometimes add potato cubes along with or even deep-fried paneer pieces, any combination tastes just wow!