February 07, 2007
Healthy sabzi of the week - Cauliflower (Gobi)
It has been really cold here the past two weeks and I have been trying to minimize my outings. For the middle of the week dinner, I wanted to make aloo gobi matar to go with whole grain flat breads, but my pantry had one potato left. Not to be deterred, I decided to make a few variations and change it to gobi matar - cauliflower peas sabzi. And cauliflower is my Healthy Sabzi of the week entry.
Growing up, I was told cauliflower was good for health. Though I never had concrete research answers, but I ate my gobi in various sabzis and curries. As I found out later, it IS good for health. Research has shown that it reduces the occurrence of cancer (read here) and with high content of Vitamin C, it fights rheumatoid arthritis (more here). Besides, it's just delicious!
This is a simple sabzi which I like in a semi-dry form. I keep the masalas on the lesser side, so one can taste the the sweetness of peas and the distinct taste of cauliflower. You can change the consistency based on your preference.
1 caulflower florets - I used one pack of organic frozen cauliflower florets
1 cup peas - I used frozen
1/2 onion - chopped finely
1/2 tomato - chopped finely
1 tspoon ginger -grated
1/2 tspoon turmeric powder
1 tspoon cumin-coriander powder
1/2 tspoon cumin seeds
1/2 tspoon mustard seeds
1 dry red chilli
2/3 cup water
salt to taste
fresh cilantro to garnish
Microwave the cauliflower florets and peas till they are semi-boiled.
Heat the oil in a big pot and temper it with cumin seeds, mustard seeds and the red chilli.
Once they've browned, add ginger and saute for a minute then adding onions.
Stir and saute till the onions begin to brown before adding the chopped tomatoes.
Add the cauliflower florets and the peas. Season with turmeric and cumin-coriander powder.
Let it all cook together for a couple of minutes on closed lid till the masalas mix well with the vegetables.
Add the water and salt and cook for 5-6 minutes.
Garnish with cilantro and serve with roti, parathas, rice or flat breads.