Low Sodium Cauliflower Subji
Elevate your weeknight meals with this flavorful and heart-friendly Low Sodium Cauliflower Subji, a vibrant Indian-inspired stir-fry packed with wholesome vegetables and aromatic spices. This healthy twist on the classic dish features tender cauliflower florets, green peas, and juicy tomatoes infused with the earthy richness of turmeric, cumin, and mustard seeds—all without excessive salt. Fresh ginger, garlic, and a hint of green chili add layers of zest, while a splash of lemon juice and coriander leaves brighten each bite. Ready in just 45 minutes, this easy-to-make vegetarian recipe is perfect for those seeking bold flavors with minimal sodium. Serve it with steamed rice or whole-grain bread for a nourishing, guilt-free meal! Perfect for health-conscious diners, this low-sodium cauliflower subji is sure to become a staple in your repertoire.
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Recipe Information
Ingredients
- 1 medium head Cauliflower
- 2 tablespoons Olive oil
- 1 large, chopped Onion
- 2 cloves, minced Garlic
- 1 inch piece, grated Ginger
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 1 small, finely chopped Green chili
- 1 large, chopped Tomato
- 0.5 cup Green peas
- 2 tablespoons, chopped Fresh coriander leaves
- 0.25 teaspoon Ground black pepper
- 1 tablespoon Lemon juice
Instructions
Start by cleaning and cutting the cauliflower into small florets. Rinse under cold water and set aside to drain.
Heat olive oil in a large pan over medium heat. Add cumin seeds and mustard seeds and cook until they begin to splutter, about 1 minute.
Add the chopped onion, and sauté until the onion turns translucent, approximately 5 minutes.
Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.
Add the turmeric powder and chopped green chili, stirring to coat the onions and garlic well.
Add the chopped tomato and cook until the tomato softens and releases its juices, about 3-4 minutes.
Introduce the cauliflower florets into the pan, stirring to combine all ingredients. Cover the pan with a lid and let the cauliflower steam in its moisture for about 5-7 minutes, or until it begins to soften.
Add the green peas and continue to cook for another 5 minutes, with the lid on, stirring occasionally.
Once the cauliflower and peas are cooked to your liking, remove the lid and increase the heat slightly to evaporate any excess moisture.
Season with freshly ground black pepper. Stir in chopped coriander leaves and a tablespoon of lemon juice to brighten the flavors.
Give it a final mix and serve the Low Sodium Cauliflower Subji warm, with rice or whole grain bread.
Nutrition Facts
Calories |
640 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.8 g | 41% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2445 mg | 106% | |
| Total Carbohydrate | 79.6 g | 29% | |
| Dietary Fiber | 19.8 g | 71% | |
| Total Sugars | 38.8 g | ||
| Protein | 19.5 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 244 mg | 19% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 2462 mg | 52% | |
*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.
