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!.
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
- 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
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