Saunf Wali Hari Gobi Sabzi Recipe – Cauliflower Spiced with Fennel and Green Chutney
Cuisine: North Indian
Course: Side Dish
Diet: No Onion No Garlic (Sattvic)
Servings: 4
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Ingredients
| Ingredient | Quantity |
|---|---|
| Cauliflower (gobi) – cut into florets | 1 medium head |
| Fennel seeds (Saunf) | 1 teaspoon |
| Fresh Ginger – grated | 1-inch piece |
| Tomatoes – finely chopped | 2 medium |
| Bay leaves (tej patta) | 2 leaves |
| Green Chutney (Coriander & Mint) | 1/2 cup |
| Curd (Dahi / Yogurt) | 1/2 cup |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Coriander powder (Dhania) | 1 teaspoon |
| Salt | To taste |
| Red chili powder | To taste |
| Sunflower oil | For cooking |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~120 kcal |
| Protein | 3g |
| Carbohydrates | 15g |
| Fat | 7g |
| Fiber | 4g |
| Sodium | 320mg |
| Sugars | 5g |
Note: Nutritional values are approximate and can vary based on portion size and specific ingredients used.
Instructions
-
Prepare the Ingredients
Begin by washing and cutting the cauliflower into bite-sized florets. Grate the fresh ginger and finely chop the tomatoes. Keep the green chutney and yogurt ready, and ensure that the fennel seeds, bay leaves, and spices are measured out for ease of cooking. -
Tempering Spices
Heat a teaspoon of sunflower oil in a heavy-bottomed pan over medium heat. Once the oil is warm, add the fennel seeds, grated ginger, and bay leaves. Stir-fry for about 30 seconds, allowing the spices to release their aromatic oils and infuse the oil. -
Prepare the Masala
To the pan, add the finely chopped tomatoes, turmeric powder, coriander powder, and red chili powder. Stir everything together, cooking for 2-3 minutes until the tomatoes soften and the spices become fragrant. -
Adding Yogurt and Green Chutney
Lower the heat slightly, and add the yogurt and green chutney to the pan. Stir well to combine, creating a creamy, flavorful masala. Add salt to taste. Allow the mixture to simmer for another 2-3 minutes, blending the flavors together. -
Cook the Cauliflower
Add the cauliflower florets into the masala mixture. Gently stir to coat the cauliflower in the spiced yogurt and chutney mixture. Once the cauliflower is well combined with the masala, cover the pan with a lid and cook on medium heat for 5-8 minutes. Check the cauliflower occasionally and stir to ensure it cooks evenly and doesn’t stick to the bottom of the pan. -
Final Stir and Serve
Once the cauliflower is tender and cooked through, turn off the heat. The dish is now ready to be served!
Serving Suggestions
- Pairing: Serve the Saunf Wali Hari Gobi Sabzi with warm Tawa Paratha and a side of Boondi Raita Spiced with Black Salt for a complete, satisfying meal.
- Storage: This sabzi can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat before serving.
Tips and Variations
- Adjusting Spice Levels: If you prefer a milder flavor, reduce the amount of red chili powder or skip it altogether. You can also add a touch of sugar to balance the spices.
- Vegan Option: To make this dish vegan, substitute the yogurt with plant-based yogurt or cashew cream for a creamy texture.
- Fennel Seeds: Fennel seeds add a distinct sweet and slightly licorice-like flavor to this dish. If you prefer a more subtle flavor, you can reduce the amount of fennel seeds.
- Additional Vegetables: You can experiment by adding other vegetables like carrots, peas, or potatoes to the sabzi for added variety and texture.
Conclusion
The Saunf Wali Hari Gobi Sabzi is a wonderfully fragrant and flavorful North Indian dish that brings together the earthiness of cauliflower with the refreshing notes of green chutney and fennel. This easy-to-make sabzi is not only delicious but also aligns with Sattvic principles, making it perfect for those following a no-onion, no-garlic diet. Ideal as a side dish for lunch or dinner, this sabzi pairs beautifully with flatbreads like Tawa Paratha or steamed rice. Enjoy this wholesome dish as part of your next meal and relish the goodness of simple, wholesome ingredients!
