High Protein Cauliflower Bhaji
Elevate your classic Indian comfort food with this High Protein Cauliflower Bhaji — a delicious twist that’s bursting with flavor and nourishment. This vibrant dish combines tender cauliflower florets, hearty green peas, and a protein-packed blend of crumbled tofu and chickpea flour to create a wholesome, vegetarian-friendly recipe. Infused with aromatic spices like turmeric, cumin, and garam masala, and highlighted by fresh ginger, garlic, and green chilies, this dish is both fragrant and deeply satisfying. Perfect for busy weeknights, it cooks in just 30 minutes and pairs beautifully with rice, chapati, or naan. Packed with plant-based protein, fiber, and bold flavors, this high protein bhaji is a nutritious crowd-pleaser that’s easy to prepare and sure to impress!
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Recipe Information
Ingredients
- 1 medium head Cauliflower
- 1 cup Chickpea Flour (Besan)
- 1 cup Green Peas
- 200 grams Firm Tofu, crumbled
- 1 large Onion, finely chopped
- 2 medium Tomatoes, chopped
- 2 Green Chilies, finely chopped
- 1 tablespoon Ginger, minced
- 3 cloves Garlic, minced
- 2 tablespoons Cilantro, chopped
- 1 teaspoon Turmeric Powder
- 1 teaspoon Cumin Seeds
- 1 teaspoon Coriander Powder
- 1 teaspoon Garam Masala
- 1 teaspoon Salt
- 2 tablespoons Vegetable Oil
- 1 cup Water
Instructions
Begin by washing the cauliflower thoroughly and chopping it into small florets.
Heat the vegetable oil in a large saucepan over medium heat. Add the cumin seeds and sauté until they start to splutter.
Add the chopped onions, and cook until they are golden brown.
Stir in the ginger, garlic, and green chilies, and sauté for another minute until aromatic.
Add the tomatoes and cook until they become soft and the oil begins to separate.
Mix in the turmeric powder, coriander powder, and salt. Stir to coat the onion-tomato mixture evenly.
Add the crumbled tofu and cook for 2-3 minutes, stirring occasionally to mix all ingredients well.
Stir in the chopped cauliflower florets and green peas, mixing everything together.
Add the chickpea flour and water. Mix well to ensure all the ingredients are combined evenly.
Cover the saucepan with a lid and let it cook on low heat for about 15-20 minutes or until the cauliflower is tender.
Uncover the pan and sprinkle garam masala over the bhaji. Stir briefly to incorporate the spices.
Garnish with coriander leaves and give it a gentle mix before serving.
Serve hot, either as a side dish or as a main dish with rice or bread.
Nutrition Facts
Calories |
1374 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.2 g | 67% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 17.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3209 mg | 140% | |
| Total Carbohydrate | 165.6 g | 60% | |
| Dietary Fiber | 46.4 g | 166% | |
| Total Sugars | 49.6 g | ||
| Protein | 78.0 g | 156% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 780 mg | 60% | |
| Iron | 23.0 mg | 128% | |
| Potassium | 4536 mg | 97% | |
*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.
