Saunf Wali Hari Gobi Sabzi Recipe – Cauliflower with Fennel and Green Chutney
The Saunf Wali Hari Gobi Sabzi Recipe is a delightful North Indian side dish that blends the natural goodness of cauliflower with the aromatic flavors of fennel seeds and green chutney. This quick and flavorful sabzi (vegetable curry) is prepared without onion or garlic, making it perfect for Sattvic meals. The addition of green chutney made with fresh coriander and mint leaves takes this dish to another level, giving it a refreshing and tangy twist. Paired with warm Tawa Parathas and a side of cooling Boondi Raita, this recipe is sure to win hearts at the dining table.
Ingredients
The ingredients required for this recipe are simple and easy to find. Here’s a detailed list:
| Ingredient | Quantity |
|---|---|
| Cauliflower (Gobi) | 1 head, cut into small florets |
| Fennel Seeds (Saunf) | 1 teaspoon |
| Ginger | 1-inch piece, finely grated |
| Tomatoes | 2 medium, finely chopped |
| Bay Leaves (Tej Patta) | 2 |
| Green Chutney (Coriander & Mint) | 1/2 cup |
| Curd (Dahi/Yogurt) | 1/2 cup |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Red Chilli Powder | As per taste |
| Salt | To taste |
| Oil | For cooking |
Nutritional Information
Here’s a quick breakdown of the estimated nutritional content per serving of Saunf Wali Hari Gobi Sabzi:
| Nutrient | Approximate Value |
|---|---|
| Calories | 120 kcal |
| Protein | 4 g |
| Carbohydrates | 10 g |
| Fat | 7 g |
| Fiber | 3 g |
| Sodium | 200 mg |
| Vitamin C | 60% of RDI |
| Calcium | 8% of RDI |
(Note: These values are approximate and depend on specific brands and ingredient measurements.)
Preparation Time
| Task | Time Required |
|---|---|
| Prep Time | 20 minutes |
| Cook Time | 30 minutes |
| Total Time | 50 minutes |
Instructions
Follow these step-by-step instructions to prepare this delectable dish:
-
Prepare Ingredients:
Start by gathering and preparing all the ingredients. Chop the cauliflower into bite-sized florets and ensure the green chutney is ready. If you need a recipe for the chutney, you can use a simple blend of coriander, mint, green chilies, and lemon juice. -
Heat Spices:
Heat a teaspoon of oil in a heavy-bottomed pan over medium heat. Add the fennel seeds, grated ginger, and bay leaves. Sauté for a few seconds until the fennel seeds release their aroma. -
Cook Tomatoes:
Add the finely chopped tomatoes to the pan. Stir well and cook until they become soft and mushy. -
Add Spices and Chutney:
To the tomatoes, add turmeric powder, coriander powder, red chili powder, and salt. Mix well to incorporate the spices evenly. Stir in the green chutney and curd (yogurt), ensuring the mixture is well combined. -
Add Cauliflower:
Gently fold the cauliflower florets into the prepared chutney masala. Stir well to coat each piece of cauliflower with the flavorful mixture. -
Cook Until Tender:
Cover the pan with a lid and reduce the heat to medium-low. Allow the cauliflower to cook for about 8–10 minutes, stirring occasionally to prevent sticking. Cook until the cauliflower is tender yet retains a slight crunch. -
Serve:
Once the sabzi is cooked to perfection, turn off the heat. Serve hot alongside Tawa Paratha or Phulka and a refreshing Boondi Raita spiced with black salt.
Pro Tips
- To enhance the flavor, lightly roast the fennel seeds before adding them to the oil.
- You can adjust the spiciness by altering the amount of red chili powder and green chutney.
- Avoid overcooking the cauliflower to retain its texture and natural sweetness.
Serving Suggestions
This flavorful Saunf Wali Hari Gobi Sabzi pairs beautifully with Indian breads such as Tawa Paratha, Phulka, or even plain Jeera Rice. For a wholesome and balanced meal, serve it with:
- Tawa Paratha – Soft, flaky parathas toasted on a griddle.
- Boondi Raita – Yogurt-based side dish spiced with black salt and garnished with fresh coriander.
- Mango Pickle – A tangy condiment to complement the flavors.
This Saunf Wali Hari Gobi Sabzi Recipe is a fantastic choice for those who appreciate quick, flavorful, and sattvic recipes. It’s ideal for both everyday meals and special occasions where you want to serve something unique yet comforting.
