Nutrition of Each Serving
Note: 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
- 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.
- Once you remove from the microwave sprinkle kosher salt on the cauliflower and place it to the side.
- In a medium sauce pan on medium heat add:
- 2 tablespoons canola oil
- 1 teaspoon yellow mustard seeds
- 1 teaspoon cumin seeds
- Cover with lid until yellow mustard seeds begin to pop.
- 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
- 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.
- Once the onions are clear, tomatoes are soft and the mixture has thickened add:
- 1 cup partially cooked cauliflower
- 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
- 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:
- Cook for ~15 minutes until the cauliflower is completely cooked.
Serving Recommendation
I recommend you pair with Indian rice.