Cauliflower Green Chilies and Tomatoes
Brighten up your dinner table with the vibrant flavors of "Cauliflower Green Chilies and Tomatoes," a wholesome vegetarian dish that pairs tender cauliflower florets with the bold kick of green chilies and the natural sweetness of juicy tomatoes. This easy-to-make recipe, infused with aromatic spices like cumin, coriander, and turmeric, creates a symphony of flavors in just 40 minutes. A sizzling tempering of cumin seeds and garlic elevates the dish, while fresh cilantro adds a refreshing finish. Perfect as a light main course or a flavorful side, this versatile dish pairs beautifully with steamed rice, warm flatbreads, or even on its own. Whether you're seeking a healthy, gluten-free option or a satisfying plant-based meal, this recipe is a delicious way to spice up your routine!
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Recipe Information
Ingredients
- 1 head Cauliflower
- 3 pieces Green chilies
- 2 large Tomatoes
- 1 large Onion
- 3 pieces Garlic cloves
- 2 tablespoons Fresh cilantro
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 2 tablespoons Vegetable oil
- 0.25 cup Water
Instructions
Wash the cauliflower thoroughly and cut it into bite-sized florets.
Finely slice the green chilies, chop the tomatoes, and dice the onion. Mince the garlic cloves.
Heat the vegetable oil in a large skillet over medium heat.
Add the cumin seeds to the hot oil and let them sizzle for about 30 seconds until aromatic.
Stir in the diced onion and cook for 3-4 minutes, stirring occasionally, until softened and translucent.
Add the minced garlic and green chilies. Cook for another 1-2 minutes, stirring frequently, until fragrant.
Stir in the coriander powder, turmeric powder, and red chili powder. Cook the spices for 30 seconds to bring out their flavors.
Add the cauliflower florets to the skillet and toss well to coat them in the spice mixture.
Stir in the chopped tomatoes, salt, and 1/4 cup of water. Mix well.
Cover the skillet with a lid and simmer for 12-15 minutes on medium-low heat, stirring occasionally, until the cauliflower is tender and the tomatoes have broken down to create a sauce.
Taste and adjust the seasoning with more salt if needed.
Garnish with freshly chopped cilantro before serving.
Serve hot with steamed rice, flatbreads, or enjoy on its own as a light meal.
Nutrition Facts
Calories |
586 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 17.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3314 mg | 144% | |
| Total Carbohydrate | 74.4 g | 27% | |
| Dietary Fiber | 22.4 g | 80% | |
| Total Sugars | 31.9 g | ||
| Protein | 19.7 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 292 mg | 22% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 3229 mg | 69% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
