Tandoori Gobi, Veg Gobhi
by Tarla Dalal
Just a teaspoon of oil is needed to cook this cauliflower marinated in low fat curds. You don't even need a tandoor to acquire that distinctive smoky flavour!
Tandoori Gobi, Veg Gobhi recipe - How to make Tandoori Gobi, Veg Gobhi
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
2 cups parboiled cauliflower florets
1/2 tsp cumin seeds (jeera)
1 cup sliced onions
1 cup sliced capsicum
1 tbsp oil
salt to taste
To Be Mixed Into A Marinade
1 cup curds (dahi) , beaten
2 tsp besan (bengal gram flour)
2 tsp ginger (adrak) paste
1 tbsp garlic (lehsun) paste
2 tsp chilli powder
1 tsp dried fenugreek leaves (kasuri methi)
salt to taste
Other Ingredients
2 charcoal
1 tsp oil
For The Garnish
1 tbsp chopped coriander (dhania)
Method
- Main procedure
- Marinate the cauliflower florets in the prepared marinade for approx. 15 minutes.
- Heat the oil in a non-stick pan and add the cumin seeds. When they crackle, add the onions and capsicum and sauté till they turn translucent.
- Add the cauliflower along with the marinade and sauté for 10 to 12 minutes till the cauliflower is cooked. Pour into a bowl. Keep aside.
- Heat the charcoals on an open flame to ignite them.
- Transfer to a small katori (bowl) with the help of a pair of tongs.
- Place this katori (bowl) in the bowl containing the cooked cauliflower.
- Pour oil on the ignited charcoal and cover the larger bowl with a lid.
- Keep aside for about 5 minutes and then remove the lid and discard the small katori of charcoals. This process, called smoking, imparts the typical tandoori taste to the dish.
- Serve hot garnished with coriander.
- VARIATION: TANDOORI PANEER
- Replace the cauliflower with 1½ cups of low fat paneer (cottage cheese) / tofu (soya paneer).
Nutrient values per serving
| Energy | 138 cal |
| Protein | 4.2 g |
| Carbohydrates | 8.3 g |
| Fiber | 2.5 g |
| Fat | 8.6 g |
| Cholesterol | 8 mg |
| Vitamin A | 259 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 61.3 mg |
| Folic Acid | 31.3 mcg |
| Calcium | 128.4 mg |
| Iron | 0.9 mg |
| Magnesium | 25.2 mg |
| Phosphorus | 110.3 mg |
| Sodium | 32.4 mg |
| Potassium | 182.1 mg |
| Zinc | 0.3 mg |
Outbrain
Love this healthy recipe since it has hardly any oil and the base is low fat curds. Cauliflower marinated in curds and besan will always taste good.