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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Cauliflower Sabji Recipe (Aloo Gobi Sabzi)

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Cauliflower Sabji is an Indian vegetable side dish spiced with curry flavors. It’s simple to make, and full of flavor. An excellent way to get a healthy serving of vegetables into your daily diet! Vegan and gluten-free too!

cauliflower sabji in a stainless steel bowl with rice

“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!

And this cauliflower sabji recipe is one of my all time favorites. It’s similar to a cauliflower stir fry or a dry cauliflower curry.

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Keep in mind, this is the type of Indian food you’ll find in Indian homes everywhere – which is a far cry from the creamy, heavier dishes you’d see at most Indian restaurants.

Oh and it’s super easy to make! This quick recipe takes less than 30 minutes!

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

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 kitchen.

No matter how you eat it, there’s no denying how tasty and flavorful this cauliflower sabzi 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 yummy recipe as much as me and my family do! It is a classic healthy vegetarian Indian recipe!

Why will you love this cauliflower sabji?

  • It’s loaded with tons of flavor from the Indian spices.
  • It’s quick and easy to make! Only 30 minutes start to finish!
  • It’s the perfect side dish, but can also be a main meal when paired with dal and roti.
  • Low calorie, low in fat, while high in vitamins and minerals!

How to Make Cauliflower Sabji

Recipe Ingredients and Notes

recipe ingredients

Head of Cauliflower: Wash your cauliflower thoroughly. Then chop into small florets. Or you can buy a 12 oz package of fresh cauliflower florets to save yourself the chopping time.

Green Peas and Carrots: Using a frozen peas and carrots mix makes this recipe super simple! The peas and carrots plump up nicely and add a contrast of colors.

Small Potato: Chop into small chunks. I like to use a Yukon Gold potato. It is the perfect size, and has a nice buttery texture.

Green Chile: Keep the chili whole. It adds a touch of heat, but you can take out before serving. I suggest using a serrano chile.

Indian Spices: Mustard seeds, cumin seeds, hing, turmeric powder, salt, and cumin. If you do not have these spices in your home you can find them in most any Indian grocery store, as well as spice shops. Sometimes I like to add a pinch of garam masala powder at the end of cooking, and if you like sabjis with even more of a “kick” add some red chili powder as well.

Fresh Cilantro: Chop and add at the end before serving. The cilantro adds a nice touch of fresh herbal flavor. You can also add a squeeze of lemon juice for a bit more acidity if you like.

Tools and Equipment You’ll Need

Step by Step Instructions

Prep Your Veggies: 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.

Saute Your Spices: Heat oil on medium high heat in a large pan, add the mustard seeds and cumin seeds until they pop. This is an important step to bringing out the aromatics in the spices. 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.

veggies sauteeing in a pan

Let The Sabji Cook Through: Add the salt and cumin powder, cover and let cook on low heat for 10-20 minutes (depending on how cooked through you like your veggies). You might have to add a little water if your veggies keep sticking to the bottom of your pan. Meanwhile, chop your cilantro.

Serve Warm! Right before you’re ready to serve the sabji, add the cilantro.

cauliflower sabji in a stainless steel bowl with rice

Is Cauliflower Sabji Healthy?

Yes!! Here are some of the awesome health benefits of this sabji.

Low in Calories and Fat: Unlike the vegetable dishes you’ll find at an Indian restaurant, this cauliflower vegetable dish is low in calories and fat. Made with a minimal amount of oil. Each serving has only 112 calories, and 5 grams of fat!

Rich in Vitamins and Nutrients: This aloo gobi recipe is packed with healthy ingredients like cauliflower, peas and potatoes! Cauliflower contains some of nearly every vitamin and mineral you need! It is a particularly good source of Vitamin C, Vitamin K, and folate. It’s also a member of the antioxidant-rich cruciferous family. Peas and potatoes are both rich in iron, Vitamin C and B Vitamins.

Good Source of Plant Protein: For a vegetable dish, this recipe is rather high in protein, with 5 grams of protein per serving! Protein has so many health benefits — from helping with energy, muscle recovery, and more. Peas and cauliflower are two vegetables that are particularly good sources of protein!

Recipe FAQs

Will kids enjoy this Indian side dish?

This dry sabzi brings vegetables to life! It’s super flavorful, and not boring at all. If your kids aren’t super into eating their veggies, have them give this recipe a try! It’s not too spicy, but has lots of warm spices and flavors. It is a relatively dry dish, so you can always pair it with some plain Greek yogurt as a creamy sauce or topping.

What is the difference between Indian sabzi and sabji?

Sabzi and Sabji are basically the same thing! They just have a different spelling. Both are Indian vegetable dishes made with Indian spices. This particular sabji is also called aloo gobi (or aloo gobhi) in Indian restaurants – which literally means “potato cauliflower”.

What is the best way to serve this cauliflower dish?

There are lots of different ways to serve this sabji, since it can often be part of a spread with a bunch of other Indian dishes. For a simple meal, I like to serve sabji with brown rice, cooked lentils and whole wheat roti (or a whole wheat tortilla). Low-fat Greek yogurt is an optional side for even more protein!

How do you store and keep leftovers?

Allow the cauliflower to cool to room temperature. Then transfer it to an air tight container. Store in the refrigerator for 3-5 days. When ready to reheat, transfer to a microwave safe dish, and warm in the microwave until heated through.

Can you freeze cauliflower sabji?

Yes! You can freeze this dish. Simply transfer the contents to a freezer safe container. Make sure all air is out of the bag or container to prevent freezer burn. Label with the contents and date. It will keep in the freezer for 2-3 months.

Top Tips for Making Cauliflower Sabji

  • Use pre-cut cauliflower florets to save time. You could also use frozen cauliflower florets. Cooking time will be reduced.
  • Make sure to cook the mustard and cumin seeds in oil. Be patient and allow them to pop before adding any other additional ingredients. This creates a super fragrant and flavorful dish!
  • Be careful not to overcook your cauliflower. I like mine with some texture (not too soft).
cauliflower sabji in a stainless steel bowl with rice

More Vegetarian Indian Recipes!

If you have tried this Cauliflower Sabji Recipe or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM, and PINTEREST to see more delicious, healthy, family friendly food!

cauliflower sabji in a stainless steel bowl with rice
Print Recipe
5 from 5 votes

Cauliflower Sabji with Peas and Carrots

Cauliflower Sabji is an Indian vegetable side dish spiced with curry flavors. It's simple to make, and full of flavor. An excellent way to get a healthy serving of vegetables into your daily diet!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Side Dish
Cuisine: Indian
Servings: 4 servings
Calories: 112kcal
Author: Anjali Shah

Ingredients

  • 2 tsp canola oil
  • 1 tsp mustard seeds
  • ½ tsp cumin seeds
  • ¼ tsp hing aka Asafoetida
  • ½ tsp ground turmeric
  • ½ green chile like a serrano chile, kept whole, not diced
  • 1 small potato diced
  • 1 cauliflower head cut into florets
  • ½ cup frozen peas or ¼ cup frozen peas + ¼ cup frozen carrots
  • ¾ tsp salt
  • ¼ tsp ground cumin
  • Cilantro chopped (as a garnish)

Instructions

  • 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.
  • 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.
  • 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.
  • Right before you’re ready to serve the sabji, add the cilantro.

Notes

Top Tips for Making Cauliflower Sabji
  • Use pre-cut cauliflower florets to save time. You could also use frozen cauliflower florets. Cooking time will be reduced.
  • Make sure to cook the mustard and cumin seeds in oil. Be patient and allow them to pop before adding any other additional ingredients. This creates a super fragrant and flavorful dish!
  • Be careful not to overcook your cauliflower. I like mine with some texture (not too soft).

Nutrition

Calories: 112kcal | Carbohydrates: 19g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 516mg | Potassium: 707mg | Fiber: 5g | Sugar: 3g

Posted In…

Indian Recipes ·

From samosas to curry, I have recipes for everyone’s Indian favorites.

Try a trendy golden milk turmeric latte or a healthy homestyle sabji and fall in love with these rich flavors.

38 responses to “Cauliflower Sabji Recipe (Aloo Gobi Sabzi)”

  1. The spices ALWAYS make it so much better! Love how it uses cauliflower so I can keep it vegetarian!5 stars

  2. This is such a delicious and easy recipe! Can’t wait to make this again! The family loves this recipe!5 stars

  3. Love this recipe! It’s so simple yet delicious. I could never get cauliflower-potato quite right, and this recipe worked perfectly (even though I had to skip the chile and cilantro since I didn’t have any on hand). Thank you so much for always posting simple, healthy, and elegant recipes!5 stars

    • Hi Chris! In the recipe I specify that it’s 1/4 cup of carrots 🙂 It’s already in the recipe in the post and the printable version too. Let me know if you have any other questions!

    • Hi Claudia! They are slightly different, in that a vegetable sabji doesn’t have any “sauce,” but a vegetable curry often has a sauce that the veggies are cooked in. Think of a sabji more as a stir-fry, and a curry more as like a Thai curry. Hope that helps!

  4. 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!!

      • 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.

  5. 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!

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

  6. 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

    • 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!

  7. 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.

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

  8. 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!

    • 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!

  9. 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

    • 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 🙂

  10. 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?

    • 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!

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

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

  12. Do you have any recommendations as to where to purchase Asafoetida? Is it available online? Do you have a recommended brand? Thank you 🙂

    • 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! 🙂

    • 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!)

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