Tandoori Gobi, Veg Gobhi


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Just a teaspoon of oil is needed to cook this cauliflower marinated in low fat curds. You don't even need a tandoor to acquire that distinctive smoky flavour!

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Tandoori Gobi, Veg Gobhi recipe - How to make Tandoori Gobi, Veg Gobhi

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients

2 cups parboiled cauliflower florets
1/2 tsp cumin seeds (jeera)
1 cup sliced onions
1 cup sliced capsicum
1 tbsp oil
salt to taste

To Be Mixed Into A Marinade
1 cup curds (dahi) , beaten
2 tsp besan (bengal gram flour)
2 tsp ginger (adrak) paste
1 tbsp garlic (lehsun) paste
2 tsp chilli powder
1 tsp dried fenugreek leaves (kasuri methi)
salt to taste

Other Ingredients
2 charcoal
1 tsp oil

For The Garnish
1 tbsp chopped coriander (dhania)
Method
  1. Marinate the cauliflower florets in the prepared marinade for approx. 15 minutes.
  2. Heat the oil in a non-stick pan and add the cumin seeds. When they crackle, add the onions and capsicum and sauté till they turn translucent.
  3. Add the cauliflower along with the marinade and sauté for 10 to 12 minutes till the cauliflower is cooked. Pour into a bowl. Keep aside.
  4. Heat the charcoals on an open flame to ignite them.
  5. Transfer to a small katori (bowl) with the help of a pair of tongs.
  6. Place this katori (bowl) in the bowl containing the cooked cauliflower.
  7. Pour oil on the ignited charcoal and cover the larger bowl with a lid.
  8. Keep aside for about 5 minutes and then remove the lid and discard the small katori of charcoals. This process, called smoking, imparts the typical tandoori taste to the dish.
  9. Serve hot garnished with coriander.

Tips
  1. VARIATION: TANDOORI PANEER
  2. Replace the cauliflower with 1½ cups of low fat paneer (cottage cheese) / tofu (soya paneer).
Accompaniments

Nutritious Lehsuni Methi Roti 

Nutrient values per serving
Energy 48 calories
Protein 2.6 gm
Carbohydrates 5.9 gm
Fat 1.6 gm
Cholesterol 0 mg
Fibre 0.7 gm

RECIPE SOURCE : Low Cholesterol RecipesBuy this cookbook

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Reviews

Tandoori Gobhi
5
 on 18 Jun 13 02:07 PM


Love this healthy recipe since it has hardly any oil and the base is low fat curds. Cauliflower marinated in curds and besan will always taste good.