Clearcals

Serving Size 1 Small Cup (100 g)
Calories67.0 kcal
Carbs5.2 g (20.8 kcal)
Protein2.3 g (9.0 kcal)
Fats4.1 g (37.2 kcal)

Tamatar phool gobhi sabzi recipe

Name: Tamatar phool gobhi sabzi
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 5
Ingredients: 200 Grams of Cauliflower; 150 Grams of Tomato ripe local; 5 Grams of Coriander leaves; 5 Grams of Curry leaves; 100 Grams of Onion small; 0.5 Tea Spoon of Cumin seeds; 1 Grams of Turmeric powder; 0.5 Tea Spoon of Mustard seeds; 1 Table Spoon of Rice bran oil; 0.5 Tea Spoon of Salt; 0.5 Table Spoon of Ginger garlic paste; 0.5 Table Spoon of Cumin powder; 0.5 Tea Spoon of Red chilli powder; 0.5 Table Spoon of Coriander powder

Tamatar phool gobhi sabzi is a good source of dietary fiber, vitamin E, and excellent source of vitamin C, vitamin D, beta carotene, lycopene, lutein, and sulforaphane. It helps manage diabetes and reduces inflammation.

Cooking time: 15 minutes

Serves: 5 persons

Ingredients

Cauliflower

200 Grams

Tomato ripe local

150 Grams

Coriander leaves

5 Grams

Curry leaves

5 Grams

Onion small

100 Grams

Cumin seeds

0.5 Tea Spoon

Turmeric powder

1 Grams

Mustard seeds

0.5 Tea Spoon

Rice bran oil

1 Table Spoon

Salt

0.5 Tea Spoon

Ginger garlic paste

0.5 Table Spoon

Cumin powder

0.5 Table Spoon

Red chilli powder

0.5 Tea Spoon

Coriander powder

0.5 Table Spoon

Instructions

Chopping

Chop the tomatoes, onions, and cauliflower into small pieces. Note: To maximize the amount of sulforaphane produced in the cauliflower florets, chop the cauliflower and keep it aside for at least 40 minutes or sprinkle a pinch of mustard powder on the chopped pieces, mix well and keep them aside for 10 minutes.

Cooking

Heat the oil in a nonstick pan. Add mustard seeds and cumin seeds. When the seeds splutter add the chopped onions, curry leaves, and ginger-garlic paste. Once the onions turn brown, add chopped tomatoes, salt, and turmeric. After the tomatoes are completely cooked, add the cauliflower florets, and mix well. Cover the pan with a lid and let the cauliflower florets cook for 15 minutes while stirring occasionally. As soon as the cauliflower florets are cooked, add coriander, red chilli and cumin powder. Mix well and cook the ingredients for 10 more minutes.

Serve

Garnish with coriander leaves and serve hot with steamed rice or roti.

Nutrition Label