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.

Matar Paneer

img_4826Nutrition

Note: Makes 4 Servings

  • 396 calories
  • 26g fat
  • 61mg cholesterol
  • 298mg sodium
  • 735mg potassium
  • 25g carbohydrate
    • 6g fiber
    • 8g sugar
  • 19g protein

Items Needed

Ingredients

  • 3 cups roma tomatoes
  • 2 cups white onion
  • 8oz paneer
  • 1 cup peas
  • 1 teaspoon ginger root
  • 1 teaspoon garlic
  • ½ teaspoon thai chili
  • ½ teaspoon red chili powder
  • ¾ teaspoon kosher salt
  • 2 teaspoons coriander powder
  • ½ teaspoon turmeric
  • ¼ teaspoon garam marsala
  • 1 teaspoon cumin seeds
  • 3 teaspoon canola oil

Equipment

  • 1 large pans
  • blender
  • spatula

Steps

Preparation

  • Defrost
    • 1 cup peas
  • Dice into cubes
    • 3 cups roma tomatoes
    • 2 cups white onion
    • 8oz paneer
  • Mince
    • 1 teaspoon ginger root
    • 1 teaspoon garlic
    • ½ teaspoon thai chili
  • Measure
    • ½ teaspoon red chili powder
    • ¾ teaspoon kosher salt
    • 2 teaspoons coriander powder
    • ½ teaspoon turmeric
    • ¼ teaspoon garam marsala
    • 1 teaspoon cumin seeds
    • 1 teaspoon canola oil
    • 2 teaspoon canola oil

Cook

  1. Bring large pan to high heat and add:
    • 1 tablespoon canola oil
    • 8oz diced paneer
  2. Once paneer is golden on all sides remove the paneer from the pan and place on the side.
  3. Using the same pan (with the remaining oil) bring to high heat and add:
    • 2 cups diced white onion
    • 1 teaspoon ginger root
    • 1 teaspoon garlic
    • ½ teaspoon thai chili
  4. Once onions turn clear add 3 cups diced roma tomatoes.
  5. Once tomatoes have softened remove pan from heat.
  6. Place everything from the pan into the blender. Blend until soup like consistency.
  7. Bring large pan to medium heat and add:
    • 2 teaspoon canola oil
    • 1 teaspoon cumin seeds
  8. Remove from heat once all cumin seeds are dark brown (almost black) then add:
    • contents of the blender
    • ¾ teaspoon kosher salt
    • ½ teaspoon turmeric
    • ½ teaspoon red chili powder
    • 2 teaspoons coriander powder
  9. Cook until thick then add:
    • 1 cup of peas
    • ¼ teaspoon garam marsala
    • 8oz cooked paneer
  10. Once peas have cooked I would recommend you confirm you have the flavor that you want.
    • Flavor Test: If you need more flavor below is the recommended incremental measurements. Once you add the ingredients let cook for 5 minutes and favor test again.
      • ¼ teaspoons ginger
      • ¼ teaspoons garlic
      • pinch of thai chili
      • ¼ teaspoon kosher salt
    • Pro Tip: If mixture is to thick add 1 tablespoon a water then mix and continue until you get the consistency you are looking for.