Quick Gobhi-Matar Sabji for Dinner

Make Gobhi-Matar sabji for dinner, entirely in the microwave: it is a great idea for an easy and quick dinner with Roti/Naan.

Gobhi Matar Sabji (pronounced as ‘Go-bhee’ – ‘Mutter’ – “Sub-jee”) is one of my favorite vegetable dishes. I find it really easy to make in the microwave, and have been doing it this way for years. No mess, no fuss, no tadka, ready to eat in under 30 min. Plus, since it is a high-value veggie and protein all-in-one dish, nutritional balance is not an issue!

The cauliflower prep is quite simple. After cutting into medium, bite-sized florets, I toss them with salt and a little oil. I transfer the florets to a dinner plate to spread them out in a single layer, then microwave for a few min, Next up, chopped tomatoes, shredded ginger, seasonings and a little drizzle of oil. Without stirring, I simply cover the plate and microwave for a few more minutes. The Sabji is almost done at this point. Now I add the frozen peas – I don’t even thaw them, just add them straight and cook for a few more min. All done! Since I make it in the microwave, I never have to worry about watching over it to make sure it doesn’t stick or burn on the bottom.

What to eat it this Sabji with?

Garnish with cilantro and serve hot with: Chapatis, Naan, Pita, Puri, Tortilla… you decide! You can prepare the garnish while the Sabji cooks in the microwave. As for the bread, perhaps you could simply warm it in a toaster oven. You can also set out a bowl of fresh yogurt on the side to amp up the protein value of your meal. Although the peas are rich in protein, you really cannot get enough protein just from the Sabji alone. The quality of the protein is very good, though – the peas and Naan (or other bread variety) complement each other, providing you with all the essential amino acids you needs.

The overall is meal suggested here is nut-free. It also does not have onion/garlic, thus suitable for those who might prefer to have food without these. If you cannot have yogurt, maybe you can make a Raita with your preferred yogurt substitute. For a gluten-free meal, perhaps there is a gluten-free bread you like?

Whatever you decide as accompaniments, this quick way of making Gobhi-Matar Sabji allows weeknight dinners to become an easy affair. Simple, tasty, and wholesome!

Quick Gobhi Matar Sabji

Cauliflower florets, tossed with oil, salt and ginger are microwaved for a few minutes until tender-crisp. Chopped tomatoes are added, then microwaved for a couple of minutes. Then add frozen, thawed peas,then spread the spice mixture evenly across the top of the vergetables, cover and cook for 5-6 min on low power. Gently toss everything using 2 spoons, garnish and enjoy!.

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Course Main Course, Side Dish

Cuisine Indian

Servings 4 people

Calories 62 kcal

Equipment

• Microwave oven preferred: if not available, stove-top directions are given in Recipe notes. (It will take longer)
• Microwave safe containers or plates made of glass or creramic – avoid plastic plates even ones with "microwave-safe" labels.

Ingredients

  

1x2x3x

• 300 g Cauliflower About 4 cups medium bite-sized florets
• 1/2 cup Tomatoes chopped; Roma 1 medium; other varieties of tomatoes OK too
• 1 cup Green peas – frozen if using fresh, blanch first in boiling water for 2 min.
• 1 1/2 tsp Oil any mild oil- divided (1 tsp + 1/2 tsp)
• 1/4 tsp Salt adjust as per taste preference
• 1/2 inch piece Fresh Ginger peeled, then julienned or shredded

Spice Mix for spreading on the cooked cauliflower

• 1 tsp Cumin powder
• 1 tsp Fennel powder –
• 1 tsp Coriander powder
• 1/2 tsp Red Chilli powder (Cayenne) adjust as per your preferred level of spiciness
• 1/4 tsp Turmeric
• 1/2 tsp sugar
• 1/8 tsp salt adjust – up to 1/8 tsp more, if desired

Garnish

• 1/4 cup Fresh coriander leaves (cilantro) – optional chopped

Instructions

 

• Take out the frozen green peas from the freezer- transfer measured amount to a plate/bowl ans set the counter to thaw.
  
• Cut the cauliflower into bit-sized florets.
  
• Add 1/2 tsp oil and salt. Toss to mix and spread on a microwave-safe dinner plate. Placing on a dinner plate, rather than a bowl, prevents crowding of the florets, and facilitates more even cooking. Spread the ginger pieces evenly over the cauliflower.
• Cover with a vented lid and microwave on full power for 3-4 min.

  (Stove-top instructions in Recipe notes)
• Meanwhile, mix the ingredients for the spice mixture in a small bowl.
  
• Chop the tomatoes and spread evenly over the cooked cauliflower.
  
• Use a small spoon to sprinkle the spice mixture evenly over the tomatoes. Then use a small spoon to add the remaining oil drop-wise, evenly, over the spices Do NOT mix.
  
• Cover and microwave on full power – 3-4 min.
  
• Add green peas- no need to thaw them any further. Do not stir.
  
• Cover and cook for 3-4 min in full power.
• Stir to mix ingredients. Check taste- adjust salt and spiciness as desired.
  
• Garnish with cilantro (optional)
• Ready to serve with Chapati, Naan, Roti, tortillas, etc.
  
• Enjoy!

Notes

Cooking Sabji on the stove-top:

If a microwave is not available, a similar procedure can be followed by using a steamer. Cooking times will be longer for the first 2 cooking steps: 1st step: steam the cauliflower for 7-8 min. The second steaming after adding the tomatoes and spices: steam for 8-10 min.  Third steaming: after adding peas, steam for 5-6 min.

When steaming is done, gently mix the ingredients- do not overcook or the cauliflower will get mashed. Drizzle a little oil over the prepared sabji, or briefly transfer to a frying pan and heat it through, allowing some of the accumulated liquid to evaporate, if you wish..

Garnish with cilantro and it is ready to serve.

Cooking directly in a pan on the stove-top:

Since very little oil is used this recipe, it may be difficult to make this completely on the stove top without making some changes. A non-stick pan will help immensely. Follow the steaming procedure as explained above. After adding the peas, transfer all the contents to a shallow, non-stick frying pan, spread the Sabji and simmer covered with a vented lid on low heat, with minimal stirring, until some of the excess moisture dries out. Garnish with cilantro and serve hot.

Nutrition

Calories: 62kcalCarbohydrates: 10gProtein: 3gFat: 2gSaturated Fat: 1gSodium: 271mgPotassium: 345mgFiber: 3gSugar: 2gVitamin A: 3573IUVitamin C: 43mgCalcium: 40mgIron: 1mg

Keyword cauliflower, microwave cooking, peas, stir-fried vegetables, Tomatoes

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