Cauliflower with Peas
Transform your weeknight dinners with the vibrant flavors of "Cauliflower with Peas," a healthy and aromatic vegetarian dish that's as easy to make as it is satisfying. This one-pan recipe combines tender cauliflower florets and sweet green peas with a fragrant blend of cumin, turmeric, coriander, and red chili powder, all simmered in a rich, tomato-based masala. With golden, sautéed onions and the bold kick of garlic and ginger, every bite bursts with authentic, spiced goodness. Ready in just 35 minutes, this delightful side pairs beautifully with steamed rice, soft naan, or whole wheat roti, making it a versatile addition to your Indian-inspired meals. Perfect for busy weeknights or a comforting yet wholesome family dinner, this dish is also gluten-free, vegan-friendly, and packed with nutrients.
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Recipe Information
Ingredients
- 1 medium head Cauliflower
- 1 cup Green peas
- 1 medium Onion
- 1 medium Tomato
- 3 units Garlic cloves
- 1 inch piece Ginger
- 2 tablespoons Vegetable oil
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 2 tablespoons Fresh cilantro
- 0.25 cup Water
Instructions
Wash the cauliflower and cut it into small florets.
Peel and finely chop the onion. Dice the tomato. Mince the garlic and ginger.
Heat the vegetable oil in a large pan or skillet over medium heat.
Add cumin seeds to the hot oil and let them sizzle for about 30 seconds until aromatic.
Add the chopped onions and sauté until they turn golden brown, about 3-4 minutes.
Stir in the minced garlic and ginger. Cook for 1 minute, stirring constantly.
Add the diced tomato, turmeric, coriander powder, red chili powder, and salt. Cook until the tomatoes soften and the oil begins to separate, about 3-4 minutes.
Add the cauliflower florets to the pan. Stir well to coat them evenly with the spice mixture.
Pour in the water, cover the pan with a lid, and let the cauliflower cook on low-medium heat for about 10 minutes, stirring occasionally.
Add the green peas to the pan and cook for another 5 minutes, or until the cauliflower is tender and the peas are cooked through.
Taste and adjust seasonings as needed.
Garnish with freshly chopped cilantro before serving.
Serve hot with rice, naan, or roti.
Nutrition Facts
Calories |
623 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.9 g | 38% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 17.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4249 mg | 185% | |
| Total Carbohydrate | 79.7 g | 29% | |
| Dietary Fiber | 23.4 g | 84% | |
| Total Sugars | 34.7 g | ||
| Protein | 22.1 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 260 mg | 20% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 2460 mg | 52% | |
*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.
