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Cauliflower with Peas sabzi | Phool Gobhi Matar Sabzi | healthy Kissi Hui Gobhi Matar |
Tarla Dalal
03 August, 2016
Table of Content
Cauliflower with Peas sabzi | Phool Gobhi Matar Sabzi | healthy Kissi Hui Gobhi Matar |
Cauliflower with Peas Sabzi, affectionately known as Phool Gobhi Matar Sabzi or the more descriptive Kissi Hui Gobhi Matar due to its grated cauliflower base, is a delightful and nutritious Indian vegetable dish. This humble yet flavorful sabzi is a staple in many Indian households, cherished for its simplicity, quick preparation, and wholesome ingredients. It combines the mild, slightly nutty flavor of cauliflower with the sweetness of green peas, creating a harmonious blend that is both comforting and satisfying. The use of grated cauliflower gives this dish a unique, softer texture compared to sabzis made with florets, allowing it to meld beautifully with the other ingredients.
The preparation begins with a classic Indian tempering, where cumin seeds (jeera) are crackled in a minimal amount of oil in a non-stick kadhai. This aromatic start is crucial for building the dish's flavor foundation. Following this, finely chopped ginger (adrak), green chillies for a hint of spice, and sliced onions are sautéed until fragrant. A small amount of water is added during the sautéing process to prevent the spices and onions from burning, ensuring a perfect infusion of flavors without excessive oil. This careful tempering sets the stage for a light yet deeply flavorful sabzi.
Once the aromatic base is established, the star ingredient, grated cauliflower, is introduced, along with vibrant turmeric powder (haldi), blanched and chopped tomatoes, and the pre-boiled green peas. A touch of garam masala and salt to taste are added to round out the spice profile. The mixture is then thoroughly combined, covered, and cooked on a medium flame for 5 to 7 minutes, with occasional stirring to ensure even cooking and prevent sticking. The grated cauliflower cooks relatively quickly, absorbing the rich flavors of the spices and tomatoes. The final touch involves adding low-fat milk (99.7% fat-free), which lends a creamy texture and subtle richness without adding significant fat, making it a healthier alternative to cream or full-fat milk. The dish is then cooked for another 1 to 2 minutes, stirring occasionally, until everything is well combined and heated through. It's best served immediately, garnished with fresh chopped coriander (dhania), which adds a burst of freshness and color.
From a nutritional standpoint, this Cauliflower with Peas Sabzi is remarkably healthy. Cauliflower is a powerhouse of vitamins (especially Vitamin C and K), minerals, and fiber, while being low in calories. Green peas contribute protein, fiber, and various B vitamins. The minimal use of oil (2 tsp) and the inclusion of low-fat milk significantly reduce the fat content, making it a light and wholesome meal option. The spices like ginger, turmeric, and cumin are not just flavor enhancers but also boast numerous medicinal properties, including anti-inflammatory and digestive benefits.
For individuals managing their health, this sabzi offers significant advantages. For diabetics, the high fiber content from cauliflower and peas helps regulate blood sugar levels by slowing down glucose absorption. Its low glycemic index makes it a suitable choice. For weight loss, it's an excellent option due to its low calorie count and high fiber, which promotes satiety and reduces overall food intake. The minimal fat content also supports a calorie-controlled diet. For heart health, the dish is beneficial as it uses very little oil and low-fat milk, keeping saturated fat and cholesterol in check. The antioxidants in turmeric and other spices further contribute to cardiovascular well-being.
Furthermore, this Cauliflower with Peas Sabzi can be beneficial for individuals with PCOS (Polycystic Ovary Syndrome). The high fiber content aids in managing insulin resistance, a common issue in PCOS, by promoting stable blood sugar. The anti-inflammatory properties of turmeric and ginger can help reduce inflammation often associated with PCOS. The overall nutrient density, combined with its low-fat and low-calorie profile, supports hormonal balance and weight management, which are crucial aspects of PCOS management. In essence, this healthy Kissi Hui Gobhi Matar is a versatile, delicious, and highly beneficial addition to a balanced diet.
Tags
Preparation Time
15 Mins
Cooking Time
12 Mins
Total Time
27 Mins
Makes
3 servings
Ingredients
for Cauliflower with Peas sabzi
2 cups grated cauliflower
1/4 cup boiled green peas
2 tsp oil
1/2 tsp cumin seeds (jeera)
1 tsp finely chopped ginger (adrak)
2 tsp finely chopped green chillies
1/4 cup sliced onions
1/4 tsp turmeric powder (haldi)
1/2 cup blanched and chopped tomatoes
1/2 tsp garam masala
salt to taste
1/4 cup low fat milk , 99.7% fat-free
For The Garnish
1 tbsp chopped coriander (dhania)
Method
for Cauliflower with Peas sabzi
- Heat the oil in a non-stick kadhai and add the cumin seeds.
- When the cumin seeds crackle, add the ginger, green chillies, onions and 1½ tbsp of water and sauté on a medium flame for 1 to 2 minutes.
- Add the cauliflower, turmeric powder, tomatoes, green peas, garam masala and salt and mix well. Cover with a lid and cook on a medium flame for 5 to 7 minutes, while stirring occasionally.
- Add the milk, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Serve immediately garnished with coriander.
Grated Cauliflower with Peas ( Diabetic Recipe) recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 68 cal |
| Protein | 2.9 g |
| Carbohydrates | 6 g |
| Fiber | 3.2 g |
| Fat | 3.6 g |
| Cholesterol | 0 mg |
| Sodium | 37.5 mg |
Click here to view Calories for Grated Cauliflower with Peas ( Diabetic Recipe)
The Nutrient info is complete
n_katira
Jan. 15, 2019, 3:03 p.m.
Quite a simple subzi but tastes great with chapatis. Good everyday fare!!
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