Nutritional Facts of Cauliflower Stir Fry, Gobi Fry, Calories in Cauliflower Stir Fry, Gobi Fry

by Tarla Dalal
This calorie page has been viewed 13685 times

Cooking Method
Stir-fry

How many calories does one serving of Cauliflower Stir Fry, Gobi Fry have?

One  serving (140 grams) of Cauliflower Stir Fry, Gobi Fry gives 98 calories. Out of which carbohydrates comprise 18 calories, proteins account for 8 calories and remaining calories come from fat which is 70 calories.  One  serving of Cauliflower Stir Fry, Gobi Fry provides about 4.9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

 Cauliflower Stir Fry, Gobi Fry recipe serves 4, 140 grams per serving.

98 calories for 1 serving of Cauliflower Stir Fry, Gobi Fry, Cholesterol 0 mg, Carbohydrates 4.6g, Protein 2g, Fat 7.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Cauliflower Stir Fry, Gobi Fry.

See cauliflower stir fry recipe | gobi fry | gobi tomato sabzi | with 29 amazing images.

cauliflower stir fry recipe | gobi fry | gobi tomato sabzi is a quick and easy recipe which can be served within 20 minutes. Learn how to make gobi fry.

To make cauliflower stir fry, boil enough water in a deep non-stick pan, add the cauliflower florets, turmeric powder and salt, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Drain and keep aside. Heat the oil in a broad non-stick pan, add the ginger-garlic paste and green chillies and saute on a medium flame for 1 minute. Add the chilli powder, dried fenugreek leaves, garam masala and tomatoes and cook on a medium flame for 2 minutes. Add the cauliflower, coriander and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Serve immediately.

As soon as you taste this gobi fry, you are sure to wonder how a sober vegetable turned into such an exciting ingredient! The magic is all thanks to the classic flavour bestowed by kasuri methi, with a little help from tomatoes and coriander too.

You are also sure to notice the presence of coriander in this recipe, as it is used in much higher quantities as a key ingredient rather than as a standard garnish. Of course, we cannot forget the aromatic presence of ginger, garlic and green chillies along with garam masala in gobi tomato sabzi.

Despite the exotic flavour and texture, the best part is that this cauliflower stir fry can be made easily with readily available ingredients. So, go ahead and give it a shot right away!

Tips for cauliflower stir fry. 1. While cooking cauliflower with salt and turmeric powder, they should only be parboiled and not cooked completely. They need to maintain their crunch. 2. Serve gobi tomato stir fry with bajra roti.

Is Cauliflower Stir Fry, Gobi Fry healthy?

Yess. 

Let's understand the Ingredients.

What's good.

Cauliflower (phool gobi) : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccolikaleradishbrussel sproutsred cabbage  maintain Oestrogen balances which is crucial for women. Read here for detailed benefits of cauliflower

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrients which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Can diabetics, heart patients and overweight individuals have Kaddu Roti, Kaddu Paratha?

Yes, this is healthy but cut the amount of oil used by half. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccolikaleradishbrussel sproutsred cabbage  maintain Oestrogen balances which is crucial for women.

Can healthy individuals have Kaddu Roti, Kaddu Paratha?

Yes.

Cauliflower Stir Fry, Gobi Fryis rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 122% of RDA.
  2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 25% of RDA.
Value per serving% Daily Values
Energy98 cal5%
Protein2 g4%
Carbohydrates4.6 g2%
Fiber3.2 g13%
Fat7.8 g12%
Cholesterol0 mg0%
VITAMINS
Vitamin A393.3 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C48.9 mg122%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)50.1 mcg25%
MINERALS
Calcium49.2 mg8%
Iron1.1 mg5%
Magnesium16.8 mg5%
Phosphorus44.4 mg7%
Sodium37.8 mg2%
Potassium165.8 mg4%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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