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gobi matar masala

Gobi Matar Masala [Indian Spiced Cauliflower & Peas]

Jyoti Behrani
Gobi Matar Masala -Cauliflower and peas cooked with onion, tomatoes & aromatic spices. This low-fat recipe is ready in 30 minutes! A great meat-free option for a meatless meal. Tasty, healthy, and vegan!
4 from 1 vote
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine North Indian
Servings 4
Calories 168 kcal

Equipment

Ingredients
 
 

  • 1 small head cauliflower cut into small-sized florets (about 3 cups florets)
  • ½ cup frozen petite green peas
  • 1 medium red or yellow onion chopped
  • 1 tablespoon tomato paste or 2 medium tomatoes pureed
  • 1 tablespoon ginger-garlic paste
  • 1-2 Thai green chili chopped; adjust to taste
  • ½ teaspoon cumin seeds
  • pinch of asafetida
  • ½ inch cinnamon stick
  • 1-2 dried bay leaf
  • ¼ teaspoon turmeric powder
  • ½ teaspoon red chili powder adjust to taste
  • 2 teaspoon coriander powder
  • ¼ teaspoon amchur or freshly squeezed lemon juice to taste
  • 1 teaspoon garam masala adjust to taste
  • 3 tablespoon canola oil or any neutral oil
  • salt to taste
  • a handful of fresh cilantro chopped

Instructions
 

PREPPING THE VEGGIES

  • Wash, and rinse cauliflower. Cut into small-size florets. Place the florets in the colander for any extra water to drain.
  • Chop onion, green chili, and cilantro.

COOK THE SABZI

  • Heat oil in a Kadai or a wok. When the oil is hot, add cumin seeds, cinnamon sticks, bay leaf, and asafetida. Allow the cumin seeds to crackle.
  • Add onions, and fry until lightly golden. Next, add ginger-garlic paste, and saute for 30 seconds until the raw smell is no more.
  • Now, add tomato paste or fresh tomato puree, green chili, turmeric powder, coriander powder, red chili powder, amchur powder, and salt to taste. Sauté for 1-2 minutes on high heat until the oil starts to separate from the masala.
  • Add cauliflower florets, and sauté for 1-2 minutes on high heat.
  • Reduce the heat to medium-low, cover, and cook, stirring occasionally until the cauliflower is almost cooked.
    Note: This Gobi matar masala is a semi-dry dish. If you prefer some sauce, add a couple of tablespoons of water.
  • Stir in green peas, and simmer for 2-3 minutes. Add garam masala, and mix well.
  • Transfer it to a serving dish. Garnish with fresh cilantro. Serve hot with roti, paratha, or naan.

Notes

Please refer to the post for the following:
  1. Tips For Delicious Gobi Matar Masala
  2. Frequently Asked Questions

Nutrition

Nutrition Facts
Gobi Matar Masala [Indian Spiced Cauliflower & Peas]
Amount per Serving
Calories
168
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
0.04
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
7
g
Sodium
 
89
mg
4
%
Potassium
 
549
mg
16
%
Carbohydrates
 
14
g
5
%
Fiber
 
6
g
25
%
Sugar
 
5
g
6
%
Protein
 
4
g
8
%
Vitamin A
 
249
IU
5
%
Vitamin C
 
81
mg
98
%
Calcium
 
55
mg
6
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

Disclaimer

Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

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KEYWORD

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