Masala Cauliflower with Green Peas Sabzi
by Tarla Dalal
masala cauliflower with green peas sabzi recipe | healthy cauliflower peas masala | masala gobi matar sabzi | Indian style gobi matar | with 32 amazing images.
masala cauliflower with green peas sabzi 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 sabzi, 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 for 15 minutes, 5 minutes on high, 10 minutes on medium flame, stirring every 5 minutes or until the vegetables are tender. 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 sabzi. 1. Use medium sized florets of cauliflower as too small ones may turn mushy after cooking. 2. Use coconut oil for a healthier diet and say no to processed seed oils. 3. Cover and cook for 15 minutes, 5 minutes on high, 10 minutes of medium flame, stirring every 5 minutes or until the vegetables are tender. 4. 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 sabzi recipe | healthy cauliflower peas masala | masala gobi matar sabzi | Indian style gobi matar | with recipe below.
Masala Cauliflower with Green Peas Sabzi recipe - How to make Masala Cauliflower with Green Peas Sabzi
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
To Be Ground Into A Paste (using 1/4 Cup Water)
4 tbsp freshly grated coconut
8 garlic (lehsun) cloves
4 green chillies , roughly chopped.
25 mm (1") ginger (adrak) , roughly chopped
Other Ingredients For Masala Cauliflower With Green Peas Sabzi
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 coconut oil or oil
salt to taste
For masala cauliflower with green peas sabzi
- For masala cauliflower with green peas sabzi
- To make coconut paste for {span class="bold1"}masala cauliflower with green peas sabzi{/span}, in a mixer put coconut, garlic cloves, green chillies, ginger and 1/4 cup water. Blend to a smooth paste.
- In a deep bowl combine the onions, coriander, turmeric powder, coriander-cumin seeds powder, chilli powder, prepared coconut 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 1 1/4 cups of water, cover and cook for 15 minutes, 5 minutes on high, 10 minutes on medium flame, stirring every 5 minutes or until the vegetables are tender.
- Serve the {span class="bold1"}masala cauliflower with green peas sabzi{/span} hot with bajra roti.
like masala cauliflower with grean peas sabzi
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like masala cauliflower with grean peas sabzi recipe | healthy cauliflower peas masala | masala gobi matar sabzi | Indian style gobi matar | then see our collection of semi dry sabzis and some recipes we love.
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what is masala cauliflower with grean peas sabzi made of ?
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what is masala cauliflower with grean peas sabzi made of ? See below image of list of ingredients for masala cauliflower with grean peas sabzi.
coconut paste for masala cauliflower with green peas
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In a mixer put 4 tbsp freshly grated coconut.
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Add 8 garlic (lehsun) cloves.
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Add 4 green chillies , roughly chopped.
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Add 25 mm (1") ginger (adrak), roughly chopped.
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Add a little water. We used 1/4 cup water.
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Blend to a smooth paste.
marinade for masala cauliflower with green peas
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In a deep bowl put 3/4 cup chopped onions.
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Add 1/2 cup chopped coriander (dhania).
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Add 1/2 tsp turmeric powder (haldi).
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Add 2 tsp coriander-cumin seeds (dhania-jeera) powder.
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Add 1 tsp chilli powder.
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Add prepared coconut paste.
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Add 2 tsp coocnut oil or oil. Use coconut oil for a healthier diet and say no to processed seed oils.
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Add salt to taste. We added xx tsp salt.
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Mix well.
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Add 2 cups cauliflower florets.
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Add 1 1/2 cups green peas.
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Mix well.
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Keep aside to marinate for 15 minutes.
making masala cauliflower with green peas sabzi
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To make masala cauliflower with grean peas sabzi recipe | healthy cauliflower peas masala | masala gobi matar sabzi | Indian style gobi matar | transfer sabzi mixture into a deep non-stick kadhai.
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Add 1¼ cups of water.
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Mix well.
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Cover and cook for 15 minutes, 5 minutes on high, 10 minutes on medium flame, stirring every 5 minutes or until the vegetables are tender.
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Remember to stir sabzi every 5 minutes while cooking.
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Cooked masala cauliflower with grean peas sabzi.
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Serve masala cauliflower with grean peas sabzi | healthy cauliflower peas masala | masala gobi matar sabzi | Indian style gobi matar | hot with roti , bajra roti or jowar roti.
pro tips for masala cauliflower with grean peas sabzi
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Use medium sized florets of cauliflower as too small ones may turn mushy after cooking.
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Add 2 tsp coocnut oil or oil. Use coconut oil for a healthier diet and say no to processed seed oils.
-
Cover and cook for 15 minutes, 5 minutes on high, 10 minutes on medium flame, stirring every 5 minutes or until the vegetables are tender.
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For the paste, if you don’t have grated coconut, then use finely chopped coconut so as to get a smooth paste after blending.
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Masala cauliflower with green peas sabzi in your lunch box tiffin and have with roti.
beneftis of masala cauliflower with grean peas sabzi
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Masala Cauliflower with Green Peas sabzi is in Vitamin C, Fiber, Phosphorus, Folic Acid.
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 81% of RDA.
- Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 26% of RDA.
- Phosphorus : Phosphorus works closely with calcium to build bones. 19% of RDA.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 15% of RDA.
how to clean gobhi
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Pro tips to clean cauliflower: 1. Remove the outer leaves and core of the cauliflower. The outer leaves of cauliflower are often dirty and can harbor insects. You can either trim them off with a knife or simply peel them off with your hands. 2. Store cleaned cauliflower in an airtight container in the refrigerator for up to 3 days. 3. If you are concerned about bugs, you can also soak the cauliflower florets in hot salt water for 10-15 minutes. See step by step on how to clean cauliflower, gobhi.
| Energy | 107 cal |
| Protein | 5.3 g |
| Carbohydrates | 13.1 g |
| Fiber | 6.5 g |
| Fat | 3.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 284.9 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 32.3 mg |
| Folic Acid | 29.5 mcg |
| Calcium | 40.1 mg |
| Iron | 1.5 mg |
| Magnesium | 30 mg |
| Phosphorus | 114.6 mg |
| Sodium | 26.9 mg |
| Potassium | 140.5 mg |
| Zinc | 0.3 mg |
How much is 25 ginger? Thanks
Cauliflower and green peas simmered in coconut and garlic paste and spiced with chilli powder and corainder.
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!