Hariyali Gobi Recipe – Palak Cauliflower Curry
This Hariyali Gobi, or Palak Cauliflower Curry, is a wholesome and flavorful North Indian dish that combines the richness of spiced spinach (palak) gravy with the satisfying texture of pan-roasted cauliflower. It’s a quick and nutritious meal perfect for a weeknight dinner or a healthy lunch option. The vibrant green color of the palak is not only visually appealing but also offers a boost of vitamins and minerals, making this dish diabetic-friendly while satisfying your cravings for something comforting yet light. The roasted cauliflower adds a slight crispiness to the soft, rich gravy, making each bite an absolute treat.
Description
Hariyali Gobi is a simple yet delicious curry that features cauliflower florets tossed in a vibrant spinach-based masala. The palak curry is spiced just right, while the roasted cauliflower retains its firmness, creating a balanced combination of textures. This dish is not only packed with flavor but also offers a nutritional punch, making it a great option for those looking to maintain a healthy, diabetic-friendly diet. Serve this hearty curry with phulka, kadhi pakora, or spicy paneer pulao for a well-rounded meal.
Cuisine
- North Indian
Course
- Lunch
Diet
- Diabetic-Friendly
Ingredients:
For the Gobi (Cauliflower):
| Ingredient | Quantity |
|---|---|
| Cauliflower (gobi), cut into big florets | 2 cups |
| Turmeric powder (Haldi) | ½ teaspoon |
| Garam masala powder | 1 teaspoon |
| Salt | To taste |
For the Hariyali Masala (Spinach Gravy):
| Ingredient | Quantity |
|---|---|
| Spinach (palak), washed and chopped | 500 grams |
| Tomato, chopped or pureed | 1 medium-sized tomato |
| Garlic, grated | 2 cloves |
| Ginger, grated | 2-inch piece |
| Green Chillies, slit | 2 |
| Cumin seeds (Jeera) | ½ teaspoon |
| Cinnamon Powder (Dalchini) | 1-inch stick |
| Cumin powder (Jeera) | 1 teaspoon |
| Turmeric powder (Haldi) | ¼ teaspoon |
| Garam masala powder | 1 teaspoon |
| Fresh cream | 2 tablespoons |
| Butter (Salted) | 1 tablespoon |
| Salt | To taste |
Preparation Time:
- 20 minutes
Cook Time:
- 25 minutes
Instructions:
Step 1: Prepare the Hariyali Masala (Spinach Gravy)
-
Heat the butter: In a pressure cooker, heat 1 tablespoon of salted butter over medium heat. Add cumin seeds and grated garlic, sautéing them for a few seconds until the garlic releases its aroma.
-
Add the spices and spinach: Next, add the cinnamon stick, slit green chillies, chopped spinach (palak), chopped or pureed tomato, cumin powder, garam masala powder, turmeric powder, and a pinch of salt. Stir everything together for a few seconds to let the spices release their flavors.
-
Cook the mixture: Add a tablespoon of water to the mixture, cover the pressure cooker, and cook on medium heat for 1 whistle. After one whistle, turn off the heat and immediately release the pressure by running it under cold water. This quick release helps retain the vibrant green color of the spinach.
-
Puree the palak: Once the mixture has cooled completely, blend the contents in a blender with minimal water, turning it into a smooth, thick puree. Set aside.
Step 2: Prepare the Gobi (Cauliflower)
-
Roast the cauliflower: In a kadai or deep frying pan, heat a tablespoon of oil. Add the cauliflower florets and sauté them on medium heat with a pinch of turmeric powder and salt. Toss occasionally to ensure even roasting.
-
Cook the cauliflower: After a few minutes, add a little water to the kadai and cover it. Let the cauliflower cook for about 5 minutes, allowing it to become tender but still retain a firm texture.
-
Add garam masala: Once the cauliflower is cooked, sprinkle some garam masala over it and stir-fry for another 2 minutes until the cauliflower is well-coated and fragrant. Turn off the heat.
Step 3: Assemble the Dish
-
Combine the gravy and cream: Heat the spinach gravy in a pan. Stir in 2 tablespoons of fresh cream to enrich the flavor and smooth out the texture. Let it simmer for a couple of minutes.
-
Add the cauliflower: Gently toss the roasted cauliflower florets into the palak gravy. Mix carefully to coat the cauliflower with the green, creamy masala.
-
Serve: Transfer the Hariyali Gobi to a serving dish. Serve hot with phulka (Indian flatbread), kadhi pakora, or spicy paneer pulao for a complete meal.
Tips and Variations:
- For added protein: You can add paneer cubes or tofu to the curry for extra protein, making it a more filling meal.
- Spice level: Adjust the amount of green chillies to suit your spice tolerance. For a milder version, remove the seeds from the chillies before adding them.
- Roast the gobi ahead: To save time, you can roast the cauliflower ahead of time and keep it ready. When you make the curry, simply toss the roasted cauliflower in the gravy to heat through.
- Vegan option: Skip the butter and cream to make this recipe vegan. You can use coconut cream for a rich texture.
Serving Suggestions:
Serve the Hariyali Gobi with:
- Phulka: Soft, whole-wheat flatbreads that complement the creamy gravy.
- Kadhi Pakora: A tangy yogurt-based curry with fried gram flour dumplings.
- Spicy Paneer Pulao: A fragrant rice dish cooked with paneer, spices, and vegetables for a filling side.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | ~180 kcal |
| Carbohydrates | ~20g |
| Protein | ~7g |
| Fat | ~10g |
| Fiber | ~4g |
| Sodium | ~500mg |
| Sugar | ~3g |
Note: Nutritional values are approximate and may vary based on portion size and specific ingredients used.
Why You Should Try Hariyali Gobi:
- Quick and easy: Ready in just under an hour, making it perfect for busy weeknights.
- Nutrient-packed: Cauliflower is rich in vitamins, and spinach is loaded with iron, making this a heart-healthy and diabetic-friendly choice.
- Deliciously flavorful: The spiced palak curry gives a robust flavor that perfectly complements the roasted cauliflower.
- Customizable: Whether you want a vegan version, a spicier kick, or added protein, this dish can easily be tailored to your preferences.
Enjoy this vibrant and nutritious Hariyali Gobi with your loved ones for a satisfying meal that’s both healthy and full of flavors!
Pro Tip: Double the recipe and store the leftovers in an airtight container for up to 2 days. It tastes even better the next day as the flavors deepen!
