High Protein Cauliflower Subji
Elevate your weeknight dinners with this flavorful and nourishing High Protein Cauliflower Subji! Packed with nutrient-rich cauliflower, protein-loaded chickpeas, and creamy paneer, this Indian-inspired dish offers a hearty and wholesome meal in just under an hour. The vibrant blend of warming spices like cumin, turmeric, and garam masala infuses every bite with irresistible aromas. A simmered medley of golden-browned onions, fresh tomatoes, and aromatic ginger-garlic forms the flavorful base of this dish, while the final garnish of fresh coriander adds a fresh, herby finish. Perfect as a standalone vegetarian main or paired with fluffy basmati rice or soft roti, this high-protein subji is ideal for health-conscious food lovers seeking a satisfying and balanced meal.
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Recipe Information
Ingredients
- 1 medium head Cauliflower
- 1 cup Chickpeas
- 200 grams Paneer
- 1 large Onion
- 2 medium Tomatoes
- 1 inch piece Ginger
- 3 Garlic cloves
- 1 Green chili
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 2 tablespoons Vegetable oil
- 2 tablespoons Fresh coriander leaves
- 1 cup Water
Instructions
Begin by preparing all the ingredients. Cut the cauliflower into small florets, finely chop the onions, tomatoes, ginger, garlic, and green chili. Cube the paneer into bite-sized pieces. Rinse the chickpeas if using canned ones or cook them if using dried chickpeas.
Heat the vegetable oil in a large pan over medium heat. Add cumin seeds and let them sizzle for a few seconds until fragrant.
Add the chopped onions and sauté until they turn golden brown.
Stir in the ginger, garlic, and green chili. Cook for another 2 minutes until aromatic.
Add the tomatoes and cook until they break down and oil starts to separate from the mixture.
Mix in the turmeric powder, coriander powder, red chili powder, and salt. Sauté the spices for a minute.
Add cauliflower florets and stir well to coat them with the spices. Cook for about 5 minutes.
Pour in the water and bring the mixture to a boil. Reduce the heat to low, cover, and let simmer for 10 minutes or until the cauliflower is tender.
Once the cauliflower is cooked, add the chickpeas and paneer cubes. Stir gently to combine.
Sprinkle garam masala over the mixture and cook for another 5 minutes, allowing the flavors to meld together.
Garnish with fresh coriander leaves and serve hot with roti or rice.
Nutrition Facts
Calories |
1494 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 83.4 g | 107% | |
| Saturated Fat | 31.0 g | 155% | |
| Polyunsaturated Fat | 17.1 g | ||
| Cholesterol | 138 mg | 46% | |
| Sodium | 4602 mg | 200% | |
| Total Carbohydrate | 130.7 g | 48% | |
| Dietary Fiber | 35.2 g | 126% | |
| Total Sugars | 41.2 g | ||
| Protein | 71.6 g | 143% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 1502 mg | 116% | |
| Iron | 14.4 mg | 80% | |
| Potassium | 3488 mg | 74% | |
*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.
