Low Sodium Cauliflower Bhaji
Elevate your weeknight dinner with this flavor-packed Low Sodium Cauliflower Bhaji, a vibrant Indian-inspired dish that's as healthy as it is delicious. Featuring tender cauliflower florets and colorful green bell peppers sautéed in aromatic spices like turmeric, cumin, and coriander, this recipe is designed to deliver bold flavor without relying on excess salt. Fresh ingredients such as garlic, ginger, onions, tomatoes, and a sprinkle of cilantro add depth and freshness, while a splash of lemon juice ties it all together with a tangy finish. Perfectly balanced and easy to prepare in just 40 minutes, this low sodium recipe is ideal for those seeking a heart-healthy vegan or vegetarian option. Serve it hot with low sodium roti or fluffy brown rice for a wholesome meal that's bursting with taste and nutrients.
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Recipe Information
Ingredients
- 1 medium head Cauliflower
- 2 tablespoons Olive oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 1 teaspoon Turmeric powder
- 2 teaspoons Coriander powder
- 0.5 teaspoon Red chili powder
- 2 cloves Garlic
- 1 inch Ginger
- 1 large Onion
- 1 medium Tomato
- 1 medium Green bell pepper
- 0.25 cup Fresh cilantro
- 1 tablespoon Lemon juice
Instructions
Begin by preparing the vegetables. Cut the cauliflower into small florets. Mince the garlic, grate the ginger, finely chop the onion, and dice the tomato and green bell pepper.
Heat the olive oil in a large skillet over medium heat. Add the mustard seeds and cumin seeds, and sauté until they start to crackle and release their aroma, about 1 minute.
Add the chopped onion to the skillet and sauté until translucent, about 3-4 minutes.
Stir in the minced garlic and grated ginger and cook for another minute until fragrant.
Add the turmeric powder, coriander powder, and red chili powder. Stir well to combine with the onion and spices.
Introduce the diced tomato to the pan and cook until it becomes soft and begins to blend with the spices, about 3 minutes.
Add the cauliflower florets and diced bell pepper to the skillet. Stir well to coat the vegetables with the spice mixture.
Cover the skillet, lower the heat to medium-low, and allow the vegetables to cook for 10-12 minutes, stirring occasionally, until the cauliflower is tender but not mushy.
Once the vegetables are cooked, add the lemon juice and chopped fresh cilantro, mixing well to distribute evenly.
Remove from heat and serve hot with low sodium roti or brown rice. Enjoy your Low Sodium Cauliflower Bhaji!
Nutrition Facts
Calories |
614 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.0 g | 42% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1888 mg | 82% | |
| Total Carbohydrate | 74.5 g | 27% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 33.8 g | ||
| Protein | 17.4 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 266 mg | 20% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 2564 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.
