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gobi matar sabzi recipe | matar gobi sabji | healthy gobi matar sabzi | Vitamin C, Fiber, Phosphorus, Folic Acid rich sabzi |

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User Tarla Dalal  •  29 June, 2023
gobi matar sabzi recipe | matar gobi sabji | healthy gobi matar sabzi | Vitamin C, Fiber, Phosphorus, Folic Acid rich sabzi | Save to Pinterest
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गोभी मटर, गोभी मटर की सब्जी रेसिपी - हिन्दी में पढ़ें (Gobi Matar, Gobi Matar ki Sabzi in Hindi)

Table of Content

About Gobi Matar, Gobi Matar Ki Sabzi Down arrow
Ingredients Down arrow
Methods Down arrow
Like gobi matar sabzi Down arrow
What is gobi matar sabzi made of ? Down arrow
Benefits of cauliflower Down arrow
Benefits of matar Down arrow
Coconut paste for gobi matar sabzi Down arrow
Marinade for gobi matar sabzi Down arrow
Making gobi matar sabzi Down arrow
Pro tips for gobi matar sabzi Down arrow
Benefits of gobi matar sabzi Down arrow
How to clean gobhi Down arrow
Nutrient values Down arrow
gobi matar sabzi recipe | matar gobi sabji | healthy gobi matar sabzi | with 32 amazing images.

gobi matar sabzi is a popular dry Punjabi sabzi. Learn how to make matar gobi sabji.

Gobi is called cauliflower and Matar is nothing but green peas. gobi matar sabzi is also called cauliflower peas masala.

This fabulous gobi matar sabzi 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 gobi matar sabzi, 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 for 15 minutes, 5 minutes on high, 10 minutes on medium flame, stirring every 5 minutes or until the vegetables are tender. Serve hot.

In India we use fresh green peas to make gobi matar sabzi as they have a better flavour. When not available use frozen green peas.

This sukha version of gobi matar goes very well with chapatis, phulkas, bajra roti and jowar roti. We use v as a side veggie dish with dal-rice. gobi matar makes a perfect tiffin box lunch option with chapatis.

Garnish gobi matar sabzi with chopped mint leaves or coriander leaves.

Pro tips for gobi matar sabzi. 1. Use medium sized florets of cauliflower as too small ones may turn mushy after cooking. 2. Use coconut oil for a healthier diet and say no to processed seed oils. 3. Cover and cook for 15 minutes, 5 minutes on high, 10 minutes of medium flame, stirring every 5 minutes or until the vegetables are tender. 4. 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 gobi matar sabzi recipe | matar gobi sabji | healthy gobi matar sabzi | with step by step photos.

Tags

Soaking Time

0

Preparation Time

15 Mins

Cooking Time

15 Mins

Baking Time

0 Mins

Baking Temperature

0

Sprouting Time

0

Total Time

30 Mins

Makes

4 servings

Ingredients

To Be Ground Into A Paste (using 1/4 Cup Water)

Other Ingredients For Gobi Matar Sabzi

Method
For masala cauliflower with green peas sabzi
  1. To make coconut paste for gobi matar sabzi, in a mixer put coconut, garlic cloves, green chillies, ginger and 1/4 cup water. Blend to a smooth paste.
  2. In a deep bowl combine the onions, coriander, turmeric powder, coriander-cumin seeds powder, chilli powder, prepared coconut paste, oil and salt in a deep bowl and mix well to make a marinade.
  3. Add the cauliflower and green peas to this prepared marinade, mix well and keep aside to marinate for 15 minutes.
  4. Transfer it into a deep non-stick kadhai, add 1 1/4 cups of water, cover and cook for 15 minutes, 5 minutes on high, 10 minutes on medium flame, stirring every 5 minutes or until the vegetables are tender.
  5. Serve the gobi matar sabzi hot with roti, bajra roti or jowar roti.

gobi matar sabzi recipe | matar gobi sabji | healthy gobi matar sabzi | Video by Tarla Dalal

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Gobi Matar, Gobi Matar ki Sabzi recipe with step by step photos

like gobi matar sabzi

 

    1. like gobi matar sabzi recipe | matar gobi sabji | healthy gobi matar sabzi | Vitamin C, Fiber, Phosphorus, Folic Acid rich sabzi | then see our collection of semi dry sabzis , healthy dry sabzis and some recipes we love. 
what is gobi matar sabzi made of ?

 

    1. what is gobi matar sabzi made of ? See below image of list of ingredients for gobi matar sabzi.
      Step 2 – <strong>what is gobi matar sabzi made of </strong>? <u><em>See below image of list of ingredients …
benefits of cauliflower

 

    1. 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 broccoli, kale, radish, brussel sprouts, red cabbage  maintain Oestrogen balances which is crucial for women. Read here for detailed benefits of cauliflower. 
      Step 3 – <strong>Cauliflower (phool gobi)</strong>&nbsp;:&nbsp;<a href="https://www.tarladalal.com/recipes-using-cauliflower-174">Cauliflower</a>&nbsp;is extremely&nbsp;<a href="https://www.tarladalal.com/recipes-for-Low-Carb-Dinner-Recipes-Veg-Indian-Low-Cab-Meal-769">low in carbs</a>&nbsp;and therefore does not raise blood glucose levels …
benefits of matar

 

    1. Green Peas : Green peas are good for weight loss, good source of vegetarian protein and have 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 the full benefits of green peas. 
      Step 4 – <strong>Green Peas</strong>&nbsp;:&nbsp;<a href="https://www.tarladalal.com/recipes-using-green-peas-180">Green peas</a>&nbsp;are good for weight loss, good source of vegetarian protein and&nbsp;have&nbsp;<a href="https://www.tarladalal.com/recipes-for-Insoluble-Fiber-Diet-1167">insoluble …
coconut paste for gobi matar sabzi

 

    1. In a mixer put 4 tbsp freshly grated coconut. 
      Step 5 – <meta charset="UTF-8" />In a mixer put&nbsp;4 tbsp&nbsp;freshly&nbsp;<a href="glossary-grated-coconut-852i">grated coconut</a>.&nbsp;
    2. Add 8 garlic (lehsun) cloves. 
      Step 6 – Add&nbsp;8&nbsp;<a href="glossary-garlic-cloves-1857i">garlic (lehsun) cloves</a>.&nbsp;
    3. Add 4 green chillies , roughly chopped. 
      Step 7 – Add&nbsp;4&nbsp;<a href="glossary-green-chillies-hari-mirch-331i">green chillies</a>&nbsp;, roughly chopped.&nbsp;
    4. Add 25 mm (1") ginger (adrak), roughly chopped. 
      Step 8 – <meta charset="UTF-8" />Add&nbsp;25 mm&nbsp;(1&quot;)&nbsp;<a href="glossary-ginger-adrak-453i">ginger (adrak)</a>, roughly chopped.&nbsp;
    5. Add a little water. We used 1/4 cup water. 
      Step 9 – <meta charset="UTF-8" />Add a little water. We used 1/4 cup&nbsp;water.&nbsp;
    6. Blend to a smooth paste. 
      Step 10 – <meta charset="UTF-8" />Blend to a smooth paste.&nbsp;
marinade for gobi matar sabzi

 

    1. In a deep bowl put 3/4 cup chopped onions. 
      Step 11 – <meta charset="UTF-8" />In a deep bowl put&nbsp;3/4 cup&nbsp;<a href="glossary-chopped-onions-722i">chopped onions</a>.&nbsp;
    2. Add 1/2 cup chopped coriander (dhania). 
      Step 12 – <meta charset="UTF-8" />Add&nbsp;1/2 cup&nbsp;<a href="glossary-chopped-coriander-783i">chopped coriander (dhania)</a>.&nbsp;
    3. Add 1/2 tsp turmeric powder (haldi). 
       
      Step 13 – <meta charset="UTF-8" />Add&nbsp;1/2 tsp&nbsp;<a href="glossary-turmeric-powder-haldi-645i">turmeric powder (haldi)</a>.&nbsp;<br /> &nbsp;
    4. Add 2 tsp coriander-cumin seeds (dhania-jeera) powder.
      Step 14 – <meta charset="UTF-8" />Add&nbsp;2 tsp&nbsp;<a href="glossary-coriander-cumin-seeds-powder-dhania-jeera-powder-375i">coriander-cumin seeds (dhania-jeera) powder</a>.
    5. Add 1 tsp chilli powder. 
      Step 15 – <meta charset="UTF-8" />Add&nbsp;1 tsp&nbsp;<a href="glossary-chilli-powder-red-chilli-powder-339i">chilli powder</a>.&nbsp;
    6. Add prepared coconut paste. 
      Step 16 – <meta charset="UTF-8" />Add&nbsp;prepared coconut&nbsp;paste.&nbsp;
    7. Add 2 tsp coocnut oil or oil. Use coconut oil for a healthier diet and say no to processed seed oils. 
      Step 17 – <meta charset="UTF-8" />Add&nbsp;2 tsp coocnut oil or&nbsp;<a href="glossary-oil-671i">oil</a>. Use coconut oil for a healthier diet …
    8. Add salt to taste. We added 1/2 tsp salt.  
      Step 18 – <meta charset="UTF-8" /> <meta charset="UTF-8" />Add salt to taste. We added 1/2&nbsp;tsp salt.&nbsp;&nbsp;
    9. Mix well. 
      Step 19 – <meta charset="UTF-8" />Mix well.&nbsp;
    10. Add 2 cups cauliflower florets. 
      Step 20 – <meta charset="UTF-8" />Add&nbsp;2 cups&nbsp;<a href="glossary-cauliflower-florets-753i">cauliflower florets</a>.&nbsp;
    11. Add 1 1/2 cups green peas.
      Step 21 – <meta charset="UTF-8" />Add&nbsp;1 1/2 cups&nbsp;<a href="glossary-green-peas-matar-hare-matar-vatana-180i">green peas</a>.
    12. Mix well. 
      Step 22 – <meta charset="UTF-8" />Mix well.&nbsp;
    13. Keep aside to marinate for 15 minutes. 
      Step 23 – <meta charset="UTF-8" />Keep aside to marinate for 15 minutes.&nbsp;
making gobi matar sabzi

 

    1. To make gobi matar sabzi recipe | matar gobi sabji | healthy gobi matar sabzi transfer sabzi mixture into a deep non-stick kadhai. 
      Step 24 – <meta charset="UTF-8" /> To make&nbsp;<strong>gobi matar sabzi recipe | matar gobi sabji | healthy&nbsp;gobi matar …
    2. Add 1¼ cups of water. 
      Step 25 – <meta charset="UTF-8" />Add 1&frac14; cups of water.&nbsp;
    3. Mix well. 
      Step 26 – <meta charset="UTF-8" />Mix well.&nbsp;
    4. Cover and cook for 15 minutes, 5 minutes on high, 10 minutes on medium flame, stirring every 5 minutes or until the vegetables are tender. 
      Step 27 – <meta charset="UTF-8" />Cover and cook&nbsp;for 15&nbsp;minutes, 5 minutes on high, 10 minutes on&nbsp;medium flame, stirring …
    5. Remember to stir sabzi every 5 minutes while cooking. 
      Step 28 – <meta charset="UTF-8" />Remember to stir sabzi every 5 minutes while cooking.&nbsp;
    6. Cooked gobi matar sabzi.
      Step 29 – Cooked&nbsp;<strong>gobi matar sabzi.</strong>
    7. Serve gobi matar sabzi recipe | matar gobi sabji | healthy gobi matar sabzi | hot with bajra roti. 
      Step 30 – Serve&nbsp;<strong>gobi matar sabzi recipe | matar gobi sabji | healthy&nbsp;gobi matar sabzi |&nbsp;</strong>hot with bajra …
pro tips for gobi matar sabzi

 

    1. Use medium sized florets of cauliflower as too small ones may turn mushy after cooking.
      Step 31 – <meta charset="UTF-8" />Use&nbsp;medium sized florets of cauliflower as too small ones may turn mushy after …
    2. Add 2 tsp coocnut oil or oil. Use coconut oil for a healthier diet and say no to processed seed oils. 
      Step 32 – <meta charset="UTF-8" />Add&nbsp;2 tsp coocnut oil or&nbsp;<a href="glossary-oil-671i">oil</a>. Use coconut oil for a healthier diet …
    3. Cover and cook for 15 minutes, 5 minutes on high, 10 minutes on medium flame, stirring every 5 minutes or until the vegetables are tender. 
      Step 33 – <meta charset="UTF-8" />Cover and cook&nbsp;for 15&nbsp;minutes, 5 minutes on high, 10 minutes on&nbsp;medium flame, stirring …
    4. For the paste, if you don’t have grated coconut, then use finely chopped coconut so as to get a smooth paste after blending.
        
      Step 34 – <meta charset="UTF-8" />For the paste, if you don&rsquo;t have grated coconut, then use finely chopped …
    5. Gobi matar sabzi in your lunch box tiffin and have with roti.
      Step 35 – <strong>Gobi matar sabzi</strong> in your lunch box tiffin and have with roti.
benefits of gobi matar sabzi

 

    1. Gobi matar sabzi is rich in Vitamin C, Fiber, Phosphorus, Folic Acid.
      1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 61% of RDA.
      2. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 24% of RDA.
      3. Phosphorus : Phosphorus works closely with calcium to build bones. 18% of RDA.
      4. 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 ) 12% of RDA.
      Step 36 – <meta charset="UTF-8" /> <strong>Gobi matar sabzi&nbsp;is rich in&nbsp;Vitamin C,&nbsp;Fiber,&nbsp;Phosphorus,&nbsp;Folic Acid.</strong> <ol> <li><strong>Vitamin C&nbsp;</strong>: &nbsp;<a href="https://www.tarladalal.com/recipes-for-Vitamin-C-Rich-Indian-Recipes-804">Vitamin …
how to clean gobhi

 

    1. Pro tips to clean cauliflower: 1. Remove the outer leaves and core of the cauliflower. The outer leaves of cauliflower are often dirty and can harbor insects. You can either trim them off with a knife or simply peel them off with your hands. 2. Store cleaned cauliflower in an airtight container in the refrigerator for up to 3 days. 3. If you are concerned about bugs, you can also soak the cauliflower florets in hot salt water for 10-15 minutes. See step by step on how to clean cauliflower, gobhi. 
      Step 37 – <meta charset="UTF-8" /> Pro tips to&nbsp;clean cauliflower: 1. Remove the outer leaves and core of …
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
Energy242 cal
Protein4.3 g
Carbohydrates11.8 g
Fiber5.9 g
Fat19.8 g
Cholesterol0 mg
Sodium18.4 mg

Click here to view Calories for Gobi Matar, Gobi Matar ki Sabzi

The Nutrient info is complete

Your Rating*

user
Archana M

Feb. 4, 2016, 4:09 p.m.

Masala cauliflower and green peas subzi.. this was so easy and simple to make.. the coconut paste added to the subzi.. just gives a new flavour to the dish.. enjoyed this dis with hot rotis.. and steamed rice..

5 
User

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