Gobi Shaak (Cauliflower Curry)

Nutrition of Each Serving

cauliflower.jpgNote: Makes 4 Servings

  • 233 calories
  • 13g fat
  • 0mg cholesterol
  • 510mg sodium
  • 696mg potassium
  • 26g carbohydrate
    • 5g fiber
    • 3g sugar
  • 7g protein

Items Needed

Ingredients

  • 1 cup cauliflower
  • 1 cup red onion
  • 1 teaspoon garlic
  • 1 teaspoon ginger
  • ¼ teaspoon turmeric
  • ¼ teaspoon thai chili
  • ½  teaspoon kosher salt
  • ½ cup water
  • 1 cup tomatoes
  • 2 teaspoon coriander
  • ½ cup frozen green peas
  • ¼ teaspoon garam marsala
  • 2 tablespoons canola oil
  • 1 teaspoon yellow mustard seeds
  • 1 teaspoon cumin seeds
  • 2 tablespoon water

Equipment

  • microwave
  • large plate
  • spatula
  • medium sauce pan

Steps

Preparation

  • Defrost
    • ½ cup frozen green peas
  • Chop
    • 1 cup cauliflower
    • 1 cup red onions
    • 1 cup tomatoes
  • Mince
    • 1 teaspoon garlic
    • 1 teaspoon ginger root
    • ¼ teaspoon thai chili
  •  Measure
    • 2 tablespoon water
    • 2 tablespoons canola oil
    • 1 teaspoon yellow mustard seeds
    • 1 teaspoon cumin seeds
    • ¼ teaspoon turmeric
    • ½  teaspoon kosher salt
    • ½ cup water
    • 2 teaspoon coriander
    • ¼ teaspoon garam marsala

Cook

  1. To partially cook the cauliflower place them on a dish, pour 2 tablespoons of water evenly over the cauliflower, cover and microwave for 3 minutes.
  2. Once you remove from the microwave sprinkle kosher salt on the cauliflower and place it to the side.
  3. In a medium sauce pan on medium heat add:
    • 2 tablespoons canola oil
    • 1 teaspoon yellow mustard seeds
    • 1 teaspoon cumin seeds
  4. Cover with lid until yellow mustard seeds begin to pop.
  5. Remove from heat confirm all mustard seeds are dark brown(almost black) then add:
    • 1 cup red onion
    • 1 teaspoon garlic
    • 1 teaspoon ginger
    • ¼ teaspoon turmeric
    • ¼ teaspoon thai chili
    • ½  teaspoon kosher salt
    • ½ cup water
    • 1 cup tomatoes
    • 2 teaspoon coriander
    • ½ cup frozen green peas
    • ¼ teaspoon garam marsala
  6. Return pan to medium heat and cook until the onions are clear and the tomatoes are soft.
    • ProTip: Periodically stir to avoid anything sticking to the bottom of the pan you can also add 1 tablespoon of water to help thicken the mixture if needed.
  7. Once the onions are clear, tomatoes are soft and the mixture has thickened add:
    • 1 cup partially cooked cauliflower
  8. Stir the pan until the cauliflower is completely coated.
    • Flavor Test:  You should start to taste to see if you want to adjust the flavor. Below are recommended incremental measurements you could use to adjust flavor:
      • ¼ teaspoon ginger
      • ¼ teaspoon garlic
      • pinch of salt
      • pinch of thai chili
  9. Cook for ~15 minutes until the cauliflower is completely cooked.

Serving Recommendation

I recommend you pair with Indian rice.

Thoughts?

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