Indian Cauliflower “Sabji” with Peas and Carrots

by Anjali @ The Picky Eater on May 7, 2012

“Sabji” is one of my favorite types of Indian food.

It’s basically different vegetables cooked with spices and curry flavors, and when it’s made well, it can be a great way to get TONS of veggies into your diet. It’s low in calories, high in fiber, and you don’t even realize how much veggies you’re eating because it is so flavorful!

Keep in mind, this is the home-cooked version of Indian food – a far cry from the creamy, heavier dishes you’d see at most Indian restaurants.

The “Indian restaurant” dishes are good for once-in-a-while special occasions, but this is the perfect recipe for a hearty Indian dinner at home. Oh and it’s super easy to make – takes less than 30 minutes!

Just pair it with a whole wheat tortilla or brown rice, some lowfat greek yogurt or cooked lentils, and you have the perfect dinner ready to eat.

This recipe for Cauliflower “Sabji” comes straight from my dad’s kitchen – it is a classic.

The Ingredients

  • 2 tsp canola oil
  • 1 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 1/4 tsp hing (aka Asafoetida)
  • 1/2 tsp turmeric
  • 1/2 green chile (like a serrano chile, kept whole, not diced)
  • 1 small potato, diced
  • 1 cauliflower head, cut into florets
  • 1/2 cup frozen peas or 1/4 cup frozen peas + 1/4 cup frozen carrots
  • 3/4 tsp salt
  • 1/4 tsp ground cumin
  • Cilantro, chopped (as a garnish)
The Directions
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Step 1: Cut the cauliflower and potato into bite sized pieces and set aside. I like to cut them into a similar size, then they cook at the same pace.
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Step 2: Heat the oil on medium high heat in a large skillet, add the mustard seeds and cumin seeds until they pop. Then add the hing, turmeric, green chile and potatoes. Stir for 15-30 seconds to combine. Then add the cauliflower, carrots and peas and stir again.
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Step 3: Add the salt and cumin powder, cover and let cook on medium-low for 10-20 minutes (depending on how cooked through you like your veggies). Meanwhile, chop your cilantro.

Step 4: Right before you’re ready to serve the sabji, add the cilantro.

I love the colors in this dish! So vibrant and beautiful.

There’s no way you won’t like veggies after preparing them this way.

The husband loves this sabji – it’s one of his favorites out of all my dad’s sabji recipes. I’m equal opportunity when it comes to vegetables cooked with Indian spices – I love them all.

Sometimes I like spreading a bit of yogurt on a whole wheat tortilla and using the sabji as filling for a wrap, other times I’ll eat it in the traditional way with rice and lentils and roti (basically freshly made tortillas), and quite often I’ll eat it straight – as a snack when I’m passing through my dad’s kitchen.

No matter how you eat it though, there’s no denying how tasty and flavorful this recipe is. And for those of you who are new to Indian cooking – this is so easy to make – once you have the spices that’s all you need to make this dish taste amazing.

I hope you love this recipe as much as me and my family do!

Indian Cauliflower “Sabji” with Peas and Carrots

Total Time: 30 minutes

Yield: 4 servings

Calories per serving: 111.3

Fat per serving: 2.8g

Nutritional Info Per Serving: 111.3 Calories, 2.8g Fat, 520.4mg Sodium, 19.9g Carbs, 6.8g Fiber, 1.7g Sugar, 6.1g Protein

Ingredients

  • 2 tsp canola oil
  • 1 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 1/4 tsp hing (aka Asafoetida)
  • 1/2 tsp turmeric
  • 1/2 green chile (like a serrano chile, kept whole, not diced)
  • 1 small potato, diced
  • 1 cauliflower head, cut into florets
  • 1/2 cup frozen peas or 1/4 cup frozen peas + 1/4 cup frozen carrots
  • 3/4 tsp salt
  • 1/4 tsp ground cumin
  • Cilantro, chopped (as a garnish)

Directions

  1. Cut the cauliflower and potato into bite sized pieces and set aside. I like to cut them into a similar size, then they cook at the same pace.
  2. Heat the oil on medium high heat in a large skillet, add the mustard seeds and cumin seeds until they pop. Then add the hing, turmeric, green chile and potatoes. Stir for 15-30 seconds to combine. Then add the cauliflower, carrots and peas and stir again.
  3. Add the salt and cumin powder, cover and let cook on medium-low for 10-20 minutes (depending on how cooked through you like your veggies). Meanwhile, chop your cilantro.
  4. Right before you’re ready to serve the sabji, add the cilantro.
http://pickyeaterblog.com/indian-cauliflower-sabji-with-peas-and-carrots/

 

{ 22 comments… read them below or add one }

Kimberly May 8, 2012 at 5:37 am

Love this! Is there a substitute to use for Asafoetida?

Reply

Anjali @ The Picky Eater May 8, 2012 at 8:03 pm

Thanks Kimberly! Unfortunately there isn’t a substitute for Asafoetida, but it’s pretty easy to find. You can buy it online here Asafoetida Hing Powder 1.75, or you can find it at any Indian Grocery Store (just ask for Hing and the salesperson should be able to point you in the right direction!)

Reply

Nikki May 8, 2012 at 8:50 am

Do you have any recommendations as to where to purchase Asafoetida? Is it available online? Do you have a recommended brand? Thank you :)

Reply

Anjali @ The Picky Eater May 8, 2012 at 8:06 pm

You can buy it at any Indian Grocery Store (see my reply to Kimberly above), or you can totally buy it online! I buy mine from Amazon – here’s the brand I use: Asafoetida Hing Powder Let me know how you like this recipe if you try it! :)

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AnnaZed May 8, 2012 at 9:27 am

This looks so wonderfully good. Will I be able to find the hing at my Indian spice market?

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Anjali @ The Picky Eater May 8, 2012 at 8:06 pm

Thanks so much! And yes absolutely – any Indian spice market or grocery store will have it! :)

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Healthy Living Val May 8, 2012 at 6:43 pm

So vibrant in only the way fresh veggies can be! I’ll have to do some research on where to find asafoetida. Are those the black/dark spices or are those mustard seeds?

Reply

Anjali @ The Picky Eater May 8, 2012 at 8:08 pm

So glad you like it! For asafoetida – I’d recommend going to an Indian Grocery Store if there’s one near your house. If not, you can always buy it online! And those are mustard seeds (the black round spices). Enjoy!

Reply

GG May 30, 2013 at 9:27 am

Hi! I just found your blog looking for a red lentil recipe. This looks great! I am not a vegetarian, but love veggies and grow a lot of our own, and always looking for different ways to cook them. I also love Indian food. Another good place for spices is http://www.myspicesage.com That’s where I found hing and other Asian spices. Very reasonable prices, too, and you can buy small amounts if you just want to try something. Highly recommended!

Cheers,
GG

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Anjali @ The Picky Eater June 1, 2013 at 3:53 pm

Thanks so much GG! And thanks for the tip about the spice site – super helpful! You’ll have to let me know how you like this recipe when you try it :)

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Kiera June 5, 2013 at 5:41 pm

Hey,
Just tried the recipe…it came pretty good taste-wise. But a bit of it stuck to the bottom of the pan. I kept it on medium heat for around 12-14 minutes lightly covered. Any suggestions on how to avoid this the next time?
Thanks much!

Reply

Anjali @ The Picky Eater June 6, 2013 at 2:25 pm

Hi Kiera! I’d recommend turning the heat down and stirring it more frequently. You might need a little extra water or a tiny bit of oil to keep it from sticking – but it should work if you cook it on a lower heat setting! Let me know how it goes the next time around!

Reply

GG June 6, 2013 at 12:35 pm

I would probably add some veggie or chicken stock (or even water) to this dish to keep it from sticking. Or, you just have to keep stirring. I will probably make this tomorrow.

Reply

Anjali @ The Picky Eater June 6, 2013 at 2:26 pm

Thanks for helping to answer Kiera’s question GG! Totally agree with your tips :)

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Charmsingh July 7, 2013 at 9:19 pm

Wow, I stumbled across this website by total accident , what can I say , you have an awesome blog. I have tried the above mentioned recipe and it was brilliant , the family enjoyed it, (family that does not take to well with veggies) but this went down well …..except I added in a few chill flakes to bump it up as we do enjoy pungent food.

thanks again

Reply

Anjali @ The Picky Eater July 9, 2013 at 7:23 am

Yay!! I’m so happy to hear that! I can totally see the chili flakes adding some additional spice to this dish — it’s a great addition for spicy-food lovers :) Thanks so much for letting me know!

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sea August 20, 2013 at 9:47 am

This recipe was delightful. I only had part of a cauliflower so there was higher potato to cauliflower ratio and I had to leave out a few things, but I amped up the spices a bit (more cumin, ground and whole, and added mustard seeds) and we all loved it. My 4 year old, who is sometimes picky about “spiciness” gobbled it up and wanted second and third helpings. We’ll be making it again!

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Anjali @ The Picky Eater August 20, 2013 at 9:22 pm

Oh awesome!! :) I’m so glad that you and your family loved this recipe! Thanks for letting me know!

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Krishna December 25, 2013 at 8:07 am

Being of Indian ethnicity I’m used to complex combo of spices and the like but I’ve never done phool-gobi (Cauliflower) successfully. The sheer simplicity and elegance of your recipe increases my chances of consistent, tasty and relatively healthy results. Thanks!!

Reply

Anjali @ The Picky Eater December 26, 2013 at 11:23 am

No problem at all Krishna! I can’t wait to hear how you like this recipe!

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Krishna December 27, 2013 at 10:14 am

It turned out great if I say so myself. Liked the results a lot. Added a little water during cooking for a slightly juicy sabji. Mobile phone picture on my blog above.

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Anjali @ The Picky Eater December 27, 2013 at 12:18 pm

Awesome!! So happy to hear that Krishna! :)

Reply

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