Heart-Healthy Cauliflower Subji
Elevate your weeknight dinners with this vibrant and nutritious Heart-Healthy Cauliflower Subji! Packed with tender cauliflower florets, sweet green peas, and aromatic spices like turmeric, cumin, and coriander, this Indian-style dish is a symphony of flavor and wholesome goodness. Cooked in just a tablespoon of olive oil and garnished with fresh cilantro, this low-fat, plant-based recipe is perfect for anyone looking to enjoy a heart-conscious meal without compromising on taste. Ready in under 40 minutes, it pairs wonderfully with whole-grain bread or a bowl of steaming brown rice, making it an ideal choice for a satisfying and balanced vegetarian dinner.
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Recipe Information
Ingredients
- 1 medium head Cauliflower
- 1 tablespoon Olive oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 1 medium, finely chopped Onion
- 2 cloves, minced Garlic
- 1 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 1 large, chopped Tomato
- 1 cup, fresh or frozen Green peas
- 1 teaspoon (or to taste) Salt
- 0.5 teaspoon Red chili powder
- 0.25 cup, chopped Fresh cilantro
Instructions
Begin by washing the cauliflower thoroughly. Cut the cauliflower into small florets and set aside.
Heat olive oil in a large pan over medium heat.
Add mustard seeds and cumin seeds to the pan. As they start to splutter, add the finely chopped onion.
Sauté the onion until it turns translucent, then add the minced garlic. Cook for another minute until the garlic loses its raw smell.
Stir in the turmeric powder, coriander powder, and cumin powder, and cook for about 30 seconds to release the spices' aroma.
Add the chopped tomato to the pan, stirring well. Cook until the tomato softens and blends with the onion mixture.
Mix in the cauliflower florets, stirring to coat them with the spice and tomato mixture.
Add the green peas and salt, followed by a sprinkle of red chili powder. Mix well.
Cover the pan and let the subji simmer over low heat for about 15 minutes. Stir occasionally, ensuring the cauliflower doesn't stick to the bottom of the pan.
Check the cauliflower for tenderness. Once cooked, uncover the pan and let any excess moisture evaporate.
Turn off the heat, garnish with fresh cilantro, and serve hot. Enjoy your heart-healthy cauliflower subji with whole-grain bread or brown rice.
Nutrition Facts
Calories |
561 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.3 g | 25% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4811 mg | 209% | |
| Total Carbohydrate | 84.3 g | 31% | |
| Dietary Fiber | 24.4 g | 87% | |
| Total Sugars | 39.7 g | ||
| Protein | 23.5 g | 47% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 286 mg | 22% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 2578 mg | 55% | |
*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.
