Nutritional Facts of Grated Cauliflower with Peas, Calories in Grated Cauliflower with Peas

by Tarla Dalal
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Non-stick Pan

How many calories does one serving of Grated Cauliflower with Peas have?

One serving of Grated Cauliflower with Peas gives 57 calories. Out of which carbohydrates comprise 38 calories, proteins account for 17 calories and remaining calories come from fat which is 3 calories.  One  serving of Grated Cauliflower with Peas provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Grated Cauliflower with Peas recipe. Cauliflower peas sabzi recipe | healthy green peas, tomatoes and cauliflower vegetable |

Zero oil cauliflower peas sabzi  is a healthy sabzi to add to our daily menu. Learn how to make cauliflower peas sabzi

Cauliflower peas sabzi  is also know as gobi mattar tamatar sabzi is a popular Indian sabzi made from cauliflower, mattar, tomatoes and spices.

To make cauliflower peas sabzi, heat a deep non-stick kadhai on a medium flame and when hot, add the cumin seeds and dry roast on a medium flame for 10 seconds. Add the onions, coriander powder, turmeric powder, ginger, green chillies and 4 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the tomatoes and 4 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the cauliflower and mix well. Cover it with a lid and cook on a medium flame for 5 minutes, while stirring occasionally. Add the green peas, milk, garam masala and salt, mix well and cover with a lid and cook on a medium flame for 2 minutes, while stirring occasionally. Serve hot garnished with coriander.

Cauliflower has an innate charm, which pleases people of all age groups if prepared properly. Its subtle flavour is not only pleasing to the palate, but also works well with varied ingredients and spices, as you will see in this delicious preparation of healthy green peas, tomatoes and cauliflower vegetable.

Fiber-rich green peas combine aesthetically with cauliflower, and help get rid of excess fat from the body, making this zero oil cauliflower peas sabzi a boon for weight watchers. With a carb count of 9.4 g per serving, this is a wise choice for a diabetic sabzi and women with PCOS as well. Serve hot with whole wheat rotis or parathas .

Roti ( How To Make Soft Roti Or Phulka Or Chapati)

Roti ( How To Make Soft Roti Or Phulka Or Chapati)

Cumin seeds, tomatoes and a horde of other commonly available ingredients help enhance the flavour of this wonderful duo, making this cauliflower peas sabzi a real winner in terms of taste too.

Cauliflower is a good source of vitamin C too. This nutrient helps in building immunity. Though a small amount of vitamin C will be lost in cooking, but you can definitely benefit from this zero oil cauliflower peas sabzi. 

Tips for zero oil cauliflower peas sabzi. 1. Grate the cauliflower thickly and not thinly. 2. We have used sliced onions for a good mouthfeel, but if you wish you can replace them with chopped onions. 

Enjoy cauliflower....

Is Grated Cauliflower with Peas healthy?

Yes, this recipe is good and healthy for everyone.

Let's understand the Ingredients Grated Cauliflower with Peas.

What's good in Grated Cauliflower with Peas.

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 Estrogen balances which is crucial for women. Read here for detailed benefits of cauliflower.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas.

Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera.

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 nutrient 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.

Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits.

 Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.

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 women'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.


Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk.

Can diabetics, heart patients and over weight individuals have Grated Cauliflower with Peas?

Yes, this recipe is good for diabetics, heart and weight loss.

Can healthy individuals have Grated Cauliflower with Peas ?

Yes, this is healthy subzi.

What is a healthy accompaniment to the Grated Cauliflower with Peas?

We suggest a bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Jowar Roti

Jowar Roti

Grated Cauliflower with Peas is high in

1.Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 57 calories that come from one serving of Grated Cauliflower with Peas?

Walking (6 kmph)         =         17  mins
Running (11 kmph)       =            6  mins
Cycling (30 kmph)        =           8  mins
Swimming (2 kmph)     =         10  mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy57 cal3%
Protein4.3 g8%
Carbohydrates9.4 g3%
Fiber5 g20%
Fat0.3 g0%
Cholesterol0 mg0%
Vitamin A207.7 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C33.7 mg84%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)35 mcg18%
Calcium57.8 mg10%
Iron1.2 mg6%
Magnesium25.2 mg7%
Phosphorus81.5 mg14%
Sodium32.7 mg2%
Potassium137.7 mg3%
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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