Cauliflower Vegetable (Phool Gobi Sabzi)
Cauliflower, known as Phool Gobi in Hindi, is a versatile and flavorful vegetable that can be prepared in a variety of ways, but this recipe offers a simple yet delicious method to enjoy it. Packed with everyday spices and a touch of heat, this Cauliflower Sabzi is perfect for a comforting lunch. It’s a vegetarian dish that pairs well with roti (phulkas) and a variety of side dishes. Whether you’re looking for something nutritious to pack in your lunchbox or simply seeking a tasty meal, this dish is sure to satisfy. The aromatic spices give it a delightful depth of flavor, making it a family favorite.
Ingredients for Cauliflower Vegetable (Phool Gobi Sabzi):
| Ingredient | Quantity |
|---|---|
| Cabbage (chopped) | 1 small, or use cauliflower |
| Tomatoes (pureed) | 2 medium |
| Ginger (grated) | 1 inch |
| Cumin seeds | 1/2 teaspoon |
| Turmeric powder | 1 teaspoon |
| Garam masala powder | 1 1/2 teaspoons |
| Salt | To taste |
| Coriander leaves (chopped) | 4 sprigs |
| Oil | As needed |
Nutritional Information (Approximate per serving):
- Calories: 120 kcal
- Carbohydrates: 18g
- Protein: 3g
- Fat: 6g
- Fiber: 4g
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Total Time: 50 minutes
Servings: 4
Instructions for Making Cauliflower Vegetable (Phool Gobi Sabzi):
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Heat the oil: Start by heating oil in a pan over medium heat. Once the oil is hot, add the grated ginger and cumin seeds. Sauté them together for about 15 seconds until the cumin seeds start to splutter and release their aroma.
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Prepare the tomato mixture: Add the pureed tomatoes, turmeric powder, and garam masala powder to the pan. Stir well to combine all the ingredients. Let the mixture cook for about 1 minute, allowing the tomatoes to soften and blend with the spices.
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Add the cauliflower: Next, add the chopped cauliflower (or cabbage if preferred), and stir well to coat the cauliflower with the spice mixture. Add 2 tablespoons of water, cover the pan, and reduce the heat to low. Let it cook for 10 to 15 minutes, stirring occasionally, until the cauliflower becomes tender. If needed, add a little more water to prevent the spices from burning.
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Final touches: Once the cauliflower is cooked through and soft, turn off the heat. Garnish the sabzi with freshly chopped coriander leaves for a burst of freshness.
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Serve: This delightful Phool Gobi Sabzi is now ready to be served! It pairs wonderfully with Mint Moong Dal, Boondi Raita, and Phulkas for a complete and satisfying meal.
Tips:
- Adjust spice levels: If you prefer a spicier version, you can add green chilies along with the ginger and cumin seeds at the beginning.
- Vegetable variations: You can also add peas or potatoes to this dish for more variety and texture.
- Storage: Leftover sabzi can be refrigerated for up to 2 days and reheated for a quick meal.
This Cauliflower Vegetable (Phool Gobi Sabzi) is a quick, easy, and nutritious vegetarian option that works perfectly as a wholesome lunch or dinner. Enjoy this aromatic North Indian delicacy that’s sure to please everyone at the table!
