Healthy Indian Cauliflower Peas Food
HEALTHY INDIAN CAULIFLOWER PEAS RECIPE
Healthy Indian Cauliflower Peas Recipe: a light cauliflower and peas recipe with a hint of turmeric and curry powder. This is Vegan/Glutenfree
Provided by Molly Kumar
Categories Main Course
Time 14m
Number Of Ingredients 12
Steps:
- Heat the pressure cooker and add oil.
- Add onion, ginger and saute for a minute (till onion cooks and turn pink)
- Add cauliflower, peas, spices and saute on high for a minute.
- Reduce the heat to medium and saute for 3 minutes.
- Now add tomatoes and saute for another 3 minutes on low heat (let tomatoes cook a little).
- Add water and close the lid of the pressure cooker.
- Let cook till you hear 3-4 whistles and turn off the heat.
- Cool for a minute and transfer the 'cauliflower and peas' to a serving bowl.
- Sprinkle some fresh cilantro and serve hot.
- Heat oil in a medium pan/pot.
- Add onion, ginger and saute for a minute (till onion cooks and turn pink)
- Add cauliflower, peas, spices and saute on high for a minute.
- Reduce the heat to medium and saute for 3 minutes.
- Now add tomatoes and saute for another 3 minutes on low heat (let tomatoes cook a little).
- Add water and cover the pot/pan with lid.
- Let cook for 3-4 minutes and turn off the heat.
- Cool for a minute and transfer the 'cauliflower and peas' to a serving bowl.
- Sprinkle some fresh cilantro and serve hot.
Nutrition Facts : Calories 187 calories, Carbohydrate 13 grams carbohydrates, Cholesterol 0 milligrams cholesterol, Fat 14 grams fat, Fiber 5 grams fiber, Protein 4 grams protein, SaturatedFat 2 grams saturated fat, ServingSize 1, Sodium 210 grams sodium, Sugar 6 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 12 grams unsaturated fat
MASALA CAULIFLOWER WITH GREEN PEAS
masala cauliflower with green peas recipe | healthy cauliflower peas masala | masala gobi matar sabzi | Indian style gobi matar |masala cauliflower with green peas is an Indian sabzi which shows that healthy foods can be very tasty too. Learn how to make masala gobi matar sabzi. This fabulous cauliflower peas masala makes use of cauliflower and green peas, along with other complementary veggies like onions and a coconut-based masala. Cooked with little oil, this tempting, aromatic sabzi makes for guilt-free eating!To make masala cauliflower with green peas, first make a smooth paste of coconut, green chillies, ginger, and garlic by blending them in a mixer. Then combine the onions, coriander, turmeric powder, coriander-cumin seeds powder, chilli powder, prepared paste, oil and salt in a deep bowl and mix well to make a marinade. Add the cauliflower and green peas to this prepared marinade, mix well and keep aside to marinate for 15 minutes. Transfer it into a deep non-stick kadhai, add 1¼ cups of water, cover and cook on a medium flame for 10 to 12 minutes or until the vegetables are tender, while stirring occasionally. Serve hot.The Indian style gobi matar is a daily fare which can be enjoyed by healthy individuals to even those who have heart disease and even diabetes. The wisest choice of accompaniment with it is whole wheat roti and a bowl of salad to make a completely fibre rich meal. This sabzi yields 6.4 g fibre per serving which will aid in a healthy gut and help manage cholesterol and sugar levels too. Those with high blood pressure can enjoy this sabzi with restricted amount of saltCauliflower, on the other hand, is rich in vitamin C, indoles and sulforaphane - all three of which are antioxidants and help protect our body cells from the attack of harmful free radicals. This cruciferous vegetable is also known for its anti- carcinogenic properties. Though some amount of vitamin C will be lost in cooking masala gobi matar sabzi, there are many other benefits to reap. Tips for masala cauliflower with green peas. 1. Make medium sized florets of cauliflower and too small ones may turn mushy after cooking. 2. Cover the pan with a lid and cook at step 3 to reduce the nutrient loss. For the paste, if you don't have grated coconut, then use finely chopped coconut so as to get a smooth paste after blending.Enjoy masala cauliflower with green peas recipe | healthy cauliflower peas masala | masala gobi matar sabzi | Indian style gobi matar | with recipe below.
Provided by Tarla Dalal
Categories Semi-Dry Sabzis Low Cal Subzis Non Stick Kadai Veg Diabetic recipes PCOS Aids Hiv Diet Phytonutrients
Time 27m
Yield 4
Number Of Ingredients 13
Steps:
- For masala cauliflower with green peasTo mae masala cauliflower with green peas, combine the onions, coriander, turmeric powder, coriander-cumin seeds powder, chilli powder, prepared paste, oil and salt in a deep bowl and mix well to make a marinade.Add the cauliflower and green peas to this prepared marinade, mix well and keep aside to marinate for 15 minutes.Transfer it into a deep non-stick kadhai, add 1¼ cups of water, cover and cook on a medium flame for 10 to 12 minutes or until the vegetables are tender, while stirring occasionally.Serve the masala cauliflower with green peas hot.
Nutrition Facts :
GOBI MATAR (CAULIFLOWER & PEAS) RECIPE
This North Indian curry made with cauliflower and peas is delicious! Incorporating whole and blended spices, this simple dish pairs perfectly with roti or rice.
Provided by Venu Bendapudi
Categories Main Course Side Dish
Time 22m
Number Of Ingredients 17
Steps:
- Heat oil on a pan and sauté whole spices (cloves, pepper corns, bay leaf and black cumin).
- Add onion, green chili pepper, ginger, garlic and sauté till onions brown slightly.
- Add tomatoes and cook for 2-3 minutes, till they soften. Add salt, turmeric, red chili powder and coriander powder. Mix well.
- Add cauliflower, mix well and set lid on. Stir after 2-3 minutes, repeat a couple of times, allowing cauliflower to soften.
- Add green peas, garam masala and sauté for a couple of minutes.
- Serve hot with Wholesome Methi (Fenugreek) Paratha and sliced cucumber.
Nutrition Facts : ServingSize 175 g, Calories 180 kcal, Carbohydrate 23 g, Protein 7 g, Fat 8 g, SaturatedFat 6 g, Sodium 630 mg, Fiber 8 g, Sugar 8 g, UnsaturatedFat 2 g
CAULIFLOWER PEAS MASALA (GOBI MATAR)
This Cauliflower Peas Masala, or Gobi Matar, is a classic example of homestyle Indian vegetables. Simple, tasty and healthy. Try this dish and experience the flavors of an everyday Indian household!
Provided by GypsyPlate
Categories Main Courses
Time 45m
Number Of Ingredients 17
Steps:
- Cut the cauliflower into florets and wash .Chop onions, tomatoes and green chili. Make a rough paste of ginger and garlic.
- Heat the oil in a pan over medium heat and add whole spices like cloves, peppercorns and cinnamon, along with cumin seeds and sauté for a few seconds. When the aromas starts coming out of spices, add chopped onions and sauté until golden brown. Add tomatoes and sauté for few minutes. Add salt to taste, along with Kashimri red chili powder (or paprika), turmeric powder and coriander powder. Mix well. Stir in ginger garlic paste and sauté until you get nice homogenous mixture. Continue stirring until you see the oil separating from this mixture.
- Add the cauliflower florets and cook covered, checking every few minutes. Make sure it doesn't burn on the bottom. To avoid burning, you can add some water. I like minimum water, about 1/2 cup just to avoid burning. Some prefer a saucier vegetable. In that case you can add more water.
- When cauliflower is getting tender, add peas and cook until they are cooked to your desired tenderness.
- Garnish with cilantro and serve it with rotis, naan bread or rice. Goes great with my Tomato Cucumber Raita!
Nutrition Facts : Calories 232 calories, Carbohydrate 28 grams carbohydrates, Cholesterol 0 milligrams cholesterol, Fat 12 grams fat, Fiber 10 grams fiber, Protein 8 grams protein, SaturatedFat 1 grams saturated fat, ServingSize 1, Sodium 196 grams sodium, Sugar 13 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 10 grams unsaturated fat
INDIAN POTATOES, PEAS AND CAULIFLOWER
Provided by Prem K. Singh
Categories Potato Side Sauté Vegetarian Quick & Easy Cauliflower Fall Healthy Vegan Potluck Bon Appétit Massachusetts
Yield Makes 4 servings
Number Of Ingredients 10
Steps:
- Heat oil in large nonstick skillet over medium heat. Add potatoes and ginger; sauté until potatoes are lightly browned, about 3 minutes. Mix in cauliflower, then salt, turmeric, chili powder and paprika; sauté 5 minutes. Add 1/2 cup water; cover and simmer until vegetables are tender, about 5 minutes. Add peas and simmer 2 minutes. Season with salt and pepper.
PAN-ROASTED SPICED CAULIFLOWER WITH PEAS
This dish is inspired by a trip to Curry Hill, a neighborhood in New York dotted with stores selling saris, Indian restaurants, Pakistani cafes and hole-in-the-wall spice shops. When I got home from my shopping spree, a cauliflower was screaming for Indian spices, garlic and ginger. Better still, I knew I could knock together a pan-roasted meal in about 20 minutes.
Provided by David Tanis
Categories dinner, easy, quick, weekday, main course, side dish
Time 20m
Yield 4 to 6 servings
Number Of Ingredients 14
Steps:
- Heat a large sauté pan or cast-iron skillet over medium-high. Add the ghee or oil, and when it is hot, add the cauliflower. Stir until the cauliflower begins to color, 1 to 2 minutes. Season with salt and pepper. Continue stirring until the cauliflower is half-cooked, about 5 minutes, lowering the heat if necessary to keep it from browning too quickly.
- Add the cumin, mustard seeds, turmeric and makrut lime leaves, if using. When they begin to sizzle, add the ginger, garlic and chilies. Stir well and add the peas, along with a sprinkle of salt. Cover to let the peas steam until tender, 2 to 4 minutes. Sprinkle with the slivered scallions and cilantro. Serve with lime wedges.
Nutrition Facts : @context http, Calories 113, UnsaturatedFat 2 grams, Carbohydrate 11 grams, Fat 7 grams, Fiber 4 grams, Protein 4 grams, SaturatedFat 4 grams, Sodium 327 milligrams, Sugar 4 grams, TransFat 0 grams
INDIAN SPICED CAULIFLOWER, POTATOES AND PEAS (GOBHI MATAR RASEDA
This is incredibly delicious, and super healthy. This is adapted from Julie Sahni's "Classic Indian Cooking". It has less salt and oil than the original and less liquid - this dish is traditionally served like a stew, but I like it more saucy. If you prefer a soup, just add 1 more cup of water. To make this a more protein rich vegetarian meal, it's yummy with a can of chickpeas added along with the tomatoes. For the potatoes, use 1 large or 2 small potatoes. You can serve with basmati rice, bread or just inhale it directly from the bowl. This makes 4 main dish portions, or 6-8 as a side dish.
Provided by Dre S
Categories Cauliflower
Time 45m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Cut cauliflower into florets, approximately 1 1/2". Peel potato and cut into about 3/4" dice. Measure out the cumin powder, coriander, turmeric and cayenne into a small bowl and have it ready next to the stove.
- Heat oil in a large, deep skillet over medium heat. When the oil shimmers, add the cumin seeds and stir-fry for 20-30 seconds, until they brown.
- Add bowl of spices and stir-fry for a few seconds to mix them in with the oil, then add in the cauliflower and potatoes. Stir the vegetables around for 5-8 minutes, until they are thoroughly coated with the seasonings and starting to sear a bit.
- Add the tomatoes and stiry-fry another 3 minutes until the sauce starts to thicken.
- Add salt and boiling water, stir a few times and then cover the skillet.
- Reduce heat and simmer, covered, until vegetables are tender - about 15-25min.
- When tender, uncover and add the frozen peas. Stir in and simmer an additional 3 minutes.
- Turn off heat and serve sprinkled with chopped fresh cilantro.
Nutrition Facts : Calories 262.5, Fat 12, SaturatedFat 1.6, Sodium 1274, Carbohydrate 34.8, Fiber 9.3, Sugar 7.3, Protein 8.4
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