Heart-Healthy Cauliflower Bhaji
Bursting with vibrant flavors and wholesome ingredients, this Heart-Healthy Cauliflower Bhaji is a nourishing twist on a beloved classic. Lightly sautéed in olive oil and infused with aromatic spices like turmeric, cumin, and coriander, this vegan and gluten-free dish highlights tender cauliflower florets, sweet bell peppers, and juicy tomatoes. Fresh ginger, garlic, and a squeeze of zesty lemon juice elevate its taste, while cilantro adds the perfect herbal finish. With minimal prep, a quick 25-minute cook time, and no heavy ingredients, this guilt-free recipe is ideal for a nutritious weeknight meal. Pair it with whole grains or legumes for a complete, flavorful feast that supports your healthy living goals.
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Recipe Information
Ingredients
- 1 medium head Cauliflower
- 2 tablespoons Olive oil
- 1 large Yellow onion
- 1 medium Green bell pepper
- 3 cloves Garlic
- 1 inch Ginger
- 1 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Ground coriander
- 0.5 teaspoon Red chili powder
- 1 large Tomato
- 0.75 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh cilantro
- 1 tablespoon Lemon juice
Instructions
Begin by preparing the main ingredients. Cut the cauliflower into small florets, finely chop the onion, bell pepper, and tomato, mince the garlic, and grate the ginger.
Heat the olive oil in a large pan over medium heat. Add the cumin seeds and let them splutter for about 30 seconds to release their aroma.
Add the chopped onion to the pan, sauté until translucent, approximately 3-4 minutes.
Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
Add the chopped green bell pepper and cook for an additional 3 minutes, stirring occasionally.
Sprinkle in the turmeric powder, ground coriander, and red chili powder, mixing well to coat the vegetables with the spices.
Add the chopped tomatoes, stirring well, and cook for about 5 minutes until the tomatoes are soft and have released their moisture.
Introduce the cauliflower florets to the pan, stirring everything together. Season with salt and black pepper.
Cover the pan with a lid and reduce the heat to low. Cook for about 10-12 minutes, stirring occasionally, until the cauliflower is tender but not mushy.
Remove the lid and increase the heat slightly to allow any excess moisture to evaporate, cooking for a further 1-2 minutes if necessary.
Turn off the heat and sprinkle the dish with fresh cilantro and lemon juice, tossing to combine.
Serve the Heart-Healthy Cauliflower Bhaji warm, alongside whole grains or legumes for a complete meal.
Nutrition Facts
Calories |
597 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4219 mg | 183% | |
| Total Carbohydrate | 73.6 g | 27% | |
| Dietary Fiber | 19.7 g | 70% | |
| Total Sugars | 35.4 g | ||
| Protein | 16.3 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 254 mg | 20% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 2550 mg | 54% | |
*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.
