Quick Cauliflower Sabzi Recipe (Phool Gobi Sabzi)
Description:
This Quick Cauliflower Sabzi, also known as Phool Gobi Sabzi, is a simple yet flavorful North Indian dish that’s perfect for a quick and healthy lunch. The combination of tender cauliflower, aromatic spices, and fresh coriander leaves makes this dish a delicious and satisfying meal. The use of cumin seeds, ginger, and tomatoes adds depth of flavor, while garam masala and red chili powder elevate the taste. This dish is diabetic-friendly, making it a great option for those seeking a healthy yet flavorful meal. Serve it with roti or rice for a complete meal.
Cuisine:
North Indian
Course:
Lunch
Diet:
Diabetic-Friendly
Ingredients:
| Ingredient | Quantity |
|---|---|
| Cauliflower (gobi), cut into florets | 1 medium-sized cauliflower |
| Tomatoes, pureed | 2 tomatoes |
| Onion, finely chopped | 1 medium onion |
| Ginger, grated | 1-inch piece |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Red Chilli powder | 1/2 teaspoon |
| Garam masala powder | 1 teaspoon |
| Salt | To taste |
| Coriander (Dhania) leaves, roughly chopped | A small bunch |
| Oil | For cooking (approximately 1 tablespoon) |
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Carbohydrates | 18g |
| Protein | 3g |
| Fat | 6g |
| Fiber | 5g |
| Sodium | 150 mg |
| Sugars | 6g |
Preparation Time:
10 minutes
Cooking Time:
40 minutes
Total Time:
50 minutes
Servings:
4
Instructions:
-
Prepare the Ingredients:
- Start by washing and cutting the cauliflower into bite-sized florets.
- Puree the tomatoes and set them aside.
- Finely chop the onion and grate the ginger.
-
Sauté the Aromatics:
- In a pressure cooker, heat 1 teaspoon of oil over medium heat.
- Once the oil is hot, add the cumin seeds and allow them to crackle, releasing their aromatic flavor.
- Add the grated ginger and chopped onions to the cooker. Sauté the onions until they turn soft and translucent, about 3–4 minutes.
-
Add the Spices and Tomatoes:
- Stir in the pureed tomatoes, turmeric powder, garam masala powder, red chili powder, and salt. Mix everything well and cook for about 1 minute, allowing the tomatoes to soften and the spices to blend with the onions and ginger.
-
Cook the Cauliflower:
- Add the cauliflower florets to the pressure cooker and stir to coat them with the spices.
- Add 2–3 tablespoons of water to help cook the cauliflower.
- Close the lid of the pressure cooker, set the heat to low, and cook for 1 whistle.
-
Release the Pressure:
- After the first whistle, immediately turn off the heat and release the pressure manually. This step is important to prevent the cauliflower from becoming overcooked and mushy.
- Open the lid carefully, and you’ll find a semi-gravy cauliflower sabzi.
-
Final Touches:
- Stir in the freshly chopped coriander leaves for added flavor and freshness.
- Taste the sabzi and adjust the salt or spice levels if needed.
-
Serving Suggestions:
- For a complete lunch, serve this Quick Cauliflower Sabzi with Whole Wheat Lachha Paratha and Boondi Raita.
- For a diabetic-friendly meal, pair it with Barnyard Millet Pulao and Palak Raita for a wholesome and nutritious dinner.
Tips:
- You can adjust the spice levels according to your taste by adding more or less red chili powder.
- For added flavor, you can also include a pinch of asafoetida (hing) when sautéing the onions and ginger.
- This cauliflower sabzi pairs beautifully with both Indian flatbreads and rice, making it versatile for various meals.
Final Thoughts:
This Quick Cauliflower Sabzi is the epitome of simplicity and deliciousness, offering a burst of flavors while being light on the stomach. It’s not only an excellent choice for lunch but also fits perfectly into a healthy, diabetic-friendly diet. The blend of spices and tender cauliflower creates a satisfying dish that will delight your taste buds every time. Enjoy!
