Low Fat Cauliflower Bhaji
Elevate your weeknight meals with this flavor-packed Low Fat Cauliflower Bhaji, a lighter twist on the traditional Indian dish. This quick and healthy recipe features tender cauliflower florets simmered to perfection in a fragrant mix of spices, including turmeric, cumin, and garam masala, with a splash of fiery green chilies. With just a tablespoon of olive oil, it's a guilt-free option that doesn't skimp on taste. Ready in under 40 minutes, this vibrant and aromatic dish pairs beautifully with chapati or steamed rice, making it an ideal addition to your roster of low-fat vegetarian recipes. Perfect for anyone seeking a simple, nutrient-rich meal without compromising bold flavor!
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Recipe Information
Ingredients
- 1 medium head cauliflower
- 1 medium, finely chopped onion
- 1 medium, chopped tomato
- 2 small, slit green chili
- 1 tablespoon ginger-garlic paste
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 0.5 teaspoon cumin powder
- 0.5 teaspoon red chili powder
- 0.5 teaspoon garam masala
- 0.5 teaspoon salt
- 0.5 teaspoon mustard seeds
- 0.5 teaspoon cumin seeds
- 1 tablespoon olive oil
- 2 tablespoons, chopped fresh cilantro
- 0.25 cup water
Instructions
Cut the cauliflower into small florets and rinse thoroughly in water. Drain and set aside.
Heat olive oil in a non-stick pan over medium heat. Add mustard seeds and cumin seeds and let them splutter.
Add the chopped onions and sauté until they turn translucent.
Stir in the ginger-garlic paste and slit green chilies, sautéing for about 2 minutes until the raw smell goes away.
Add the chopped tomatoes and cook until they become soft and mushy.
Mix in the turmeric powder, coriander powder, cumin powder, red chili powder, and salt. Cook this mixture for a minute.
Add the cauliflower florets and stir well to coat them with the spice mixture.
Pour in 0.25 cup of water, cover the pan, and let it cook over medium-low heat for 10-12 minutes until the cauliflower is tender, stirring occasionally.
Once the cauliflower is cooked, sprinkle garam masala and gently mix.
Garnish with chopped fresh cilantro and serve hot with chapati or rice.
Nutrition Facts
Calories |
426 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.9 g | 23% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3072 mg | 134% | |
| Total Carbohydrate | 61.4 g | 22% | |
| Dietary Fiber | 16.2 g | 58% | |
| Total Sugars | 27.8 g | ||
| Protein | 14.9 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 225 mg | 17% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 2190 mg | 47% | |
*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.
