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Gobi Masala (Cauliflower Curry)
Gobi masala is a fragrant cauliflower curry with Indian spices and a rich, spicy gravy. Make this gobi recipe for a healthy vegetarian meal.
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4
Calories: 252 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
Pan Fry
- 1 cauliflower cut into florets
- 1/4 tsp Turmeric
- 1/2 tsp red chili powder
- 1/2 tsp kosher salt
- 2 tbsp ghee butter or vegetable oil
Masala Gravy
- 2 tbsp ghee butter or vegetable oil
- 1 Indian bay leaf (optional)
- 1 tsp coriander seeds
- 15 dried curry leaves
- 2 cups red onion diced
- 1 tsp kosher salt
- 3 garlic cloves minced
- 1 tbsp ginger paste
- 2 cups tomatoes chopped
- 1 tsp garam masala
- 1/2 tsp red chili powder
- 1/4 tsp Turmeric
Garnish
- cilantro leaves
Instructions
- Rinse the cauliflower in a colander and shake off excess water. Sprinkle with turmeric, red chili powder and salt, tossing to coat.
- Melt the ghee in a wok over medium heat. Quickly fry the cauliflower for several minutes until golden and slightly browned. Remove and set aside.
- Add ghee and quickly fry the bay leaf, coriander seeds and curry leaves for a minute. Add the onion, salt and saute over medium heat until translucent and cooked down, about 5-6 minutes. Add the garlic and ginger and cook another 2 minutes stirring often.
- Add the tomatoes, garam masala, red chili powder and turmeric. Cook for 5 minutes on low, covered. Remove lid, remove and discard the bay leaf and mash with back of spoon or puree if you prefer using an immersion blender for a smoother masala sauce.
- Add the pan fried cauliflower and 1/4 cup water. Toss to coat and cover. Cook another 10 minutes or until fork tender.
- Serve garnished with cilantro leaves.
Cup of Yum
Notes
- Indian bay leaves are different from regular bay leaves from the bay laurel plant. Tej Patta have a slightly cinnamon, clove-like scent as opposed to the herbal scent.
Nutrition Information
Calories
252kcal
(13%)
Carbohydrates
25g
(8%)
Protein
6g
(12%)
Fat
16g
(25%)
Saturated Fat
10g
(50%)
Cholesterol
38mg
(13%)
Sodium
1089mg
(45%)
Potassium
933mg
(27%)
Fiber
7g
(28%)
Sugar
12g
(24%)
Vitamin A
554IU
(11%)
Vitamin C
162mg
(180%)
Calcium
117mg
(12%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 252
% Daily Value*
| Calories | 252kcal | 13% |
| Carbohydrates | 25g | 8% |
| Protein | 6g | 12% |
| Fat | 16g | 25% |
| Saturated Fat | 10g | 50% |
| Cholesterol | 38mg | 13% |
| Sodium | 1089mg | 45% |
| Potassium | 933mg | 20% |
| Fiber | 7g | 28% |
| Sugar | 12g | 24% |
| Vitamin A | 554IU | 11% |
| Vitamin C | 162mg | 180% |
| Calcium | 117mg | 12% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.