Gobi Masala (Cauliflower Curry)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 94.1
- Total Fat: 4.3 g
- Cholesterol: 0.0 mg
- Sodium: 1,850.7 mg
- Total Carbs: 13.4 g
- Dietary Fiber: 4.7 g
- Protein: 3.9 g
View full nutritional breakdown of Gobi Masala (Cauliflower Curry) calories by ingredient
Introduction
A simple, quick and yummy curry - for vegetarians, atkins friendly and generally healthy as a side dish or a main. A simple, quick and yummy curry - for vegetarians, atkins friendly and generally healthy as a side dish or a main.Number of Servings: 4
Ingredients
-
1 medium Cauliflower
half tsp Cumin Seeds
half tsp Black Onion Seeds (couldnt find this in the database!)
half tsp Turmeric powder
half tsp Red Chilli powder
half tsp Paprika
1 tbsp salt
half tsp garam masala
1 med red chilli
2 cloves garlic
1 med white onion
1 tbsp veg oil
1 can tomatoes (chopped better)
Directions
Recipe serves 4 people with generous servings, or 6 people as smaller side dish.
Add veg oil to warm deep pan with lid on med heat. Add to this the 1 choped white onion. Put the lid on the pan and leave to sweat - do not let them burn.
Once the onions are soft, add all the cumin and onion seeds to toast a little (grinding them softly gives more flavour and aroma but not a requirement). Next add all spices, salt and the chopped red chilli into the pan.
Let the mixture cook together a little mixing and watching carefully to avoid burning - max 2 minutes cooking time. Once it looks and smells good, add the canned tomatoes (chopped ones make life easier!). Followed by 2 crushed gloves of garlic (if you have no crusher, chop as fine as possible). Mix well.
Put the lid back on the pan and let this mixture bubble a little to make sure the flavours diffuse the tomatoes (this is the base that will flavour your cauliflower).
* If you feel the dish is getting too dry at any time (at this stage or after adding the cauliflower), add a dash of water.
After approx 5 mins on med/ low heat, and the tomato masala mixture is looking good - taste it to make sure it is how you want - now is the time to add more of anything you like! Also remember that if its a tiny bit on the salty side that is ok as the cauliflower will soak this up. Add the chopped cauliflower. Fold the florets into the mixture so that it is well coated and then leave on a med/low heat with the lid on the pan so that the cauliflower can soften and be infused with the lovely masala you have created.
Keep checking the pan, and after about 20 mins of a med heat (with some intermittent stirring) the dish should be ready! Just poke the cauliflower to make sure its cooked through (or cook a bit longer to the consistency you prefer).
Enjoy with some yoghurt and rice for a traditional meal or eat with your lean meat for an atkins friendly spicy dish!
Number of Servings: 4
Recipe submitted by SparkPeople user MSSALTAF.
Add veg oil to warm deep pan with lid on med heat. Add to this the 1 choped white onion. Put the lid on the pan and leave to sweat - do not let them burn.
Once the onions are soft, add all the cumin and onion seeds to toast a little (grinding them softly gives more flavour and aroma but not a requirement). Next add all spices, salt and the chopped red chilli into the pan.
Let the mixture cook together a little mixing and watching carefully to avoid burning - max 2 minutes cooking time. Once it looks and smells good, add the canned tomatoes (chopped ones make life easier!). Followed by 2 crushed gloves of garlic (if you have no crusher, chop as fine as possible). Mix well.
Put the lid back on the pan and let this mixture bubble a little to make sure the flavours diffuse the tomatoes (this is the base that will flavour your cauliflower).
* If you feel the dish is getting too dry at any time (at this stage or after adding the cauliflower), add a dash of water.
After approx 5 mins on med/ low heat, and the tomato masala mixture is looking good - taste it to make sure it is how you want - now is the time to add more of anything you like! Also remember that if its a tiny bit on the salty side that is ok as the cauliflower will soak this up. Add the chopped cauliflower. Fold the florets into the mixture so that it is well coated and then leave on a med/low heat with the lid on the pan so that the cauliflower can soften and be infused with the lovely masala you have created.
Keep checking the pan, and after about 20 mins of a med heat (with some intermittent stirring) the dish should be ready! Just poke the cauliflower to make sure its cooked through (or cook a bit longer to the consistency you prefer).
Enjoy with some yoghurt and rice for a traditional meal or eat with your lean meat for an atkins friendly spicy dish!
Number of Servings: 4
Recipe submitted by SparkPeople user MSSALTAF.