indianEasyveganvegetariangluten freedairy free
Broccoli Cauliflower Sabzi
RATING
0.0/5
TASTE SCORE
8/10
A quick and healthy Indian stir-fry with tender-crisp broccoli and cauliflower, tossed in aromatic spices. This simple sabzi is perfect for a light weeknight dinner and comes together in under 30 minutes.
SERVINGS
4
INGREDIENTS
For 4 servings
NUTRITION · PER SERVING
115
115
CALORIES · 1 SERVING
Protein4g · 14%
Carbs8g · 28%
Fat8g · 63%
Fiber6g
Sugar3g
Saturated fat1g
Cholesterol0mg
Sodium195mg
Potassium571mg
Phosphorus83mg
METHOD · 7 STEPS
Prepare the vegetables.
Rinse the broccoli and cauliflower well. Cut them into medium-sized, bite-sized florets and set aside.
TIPEnsure the florets are dry before adding to the pan to prevent them from steaming instead of stir-frying.Temper the spices.
- Heat mustard oil in a wide pan or kadai over medium heat until it's slightly smoking to remove its pungency.
- Reduce the heat and add the cumin seeds. Let them crackle for about 30 seconds.
Build the aromatic base.
- Add the finely chopped onions and sauté until they turn translucent, about 2-3 minutes.
- Add the ginger-garlic paste and cook for another minute until the raw aroma disappears.
Cook the masala.
- Add the chopped tomatoes and cook until they become soft and mushy.
- Stir in the turmeric powder, red chili powder, and salt. Mix well and cook for a minute until the oil starts to separate from the masala.
TIPMashing the tomatoes with the back of your spatula helps them break down faster.Cook the broccoli and cauliflower.
- Add the broccoli and cauliflower florets to the pan. Stir gently to coat them evenly with the masala.
- Sprinkle 1/4 cup of water, cover the pan with a lid, and let it cook on low-medium heat for 7-8 minutes.
- Check halfway through to ensure it's not sticking to the bottom.
TIPAvoid adding too much water. The vegetables should be tender-crisp, not mushy.Finish and garnish the sabzi.
- Once the vegetables are cooked to your liking, uncover the pan and increase the heat to evaporate any excess moisture.
- Sprinkle the garam masala and mix gently.
- Turn off the heat, garnish with fresh chopped coriander leaves.
Serve hot.
Serve the Broccoli Cauliflower Sabzi hot as a main dish or as a side with roti or dal.
PRO TIPS
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a crunchy texture, do not overcook the vegetables. They should have a slight bite to them.
- 2Ensure the florets are of a similar size for even cooking.
- 3You can blanch the cauliflower and broccoli for 2 minutes in hot water before adding to the masala to speed up cooking time.
- 4A squeeze of lemon juice at the end can brighten up the flavors.
- 5This sabzi can be stored in an airtight container in the refrigerator for up to 2 days.
QUESTIONS?
Frequently asked questions
Yes, it is very healthy. It's rich in fiber, vitamins C and K, and antioxidants from the vegetables and spices. Using minimal oil makes it a low-calorie, nutrient-dense dish suitable for weight management and overall health.
PAIRS WELL WITH
Complete meals featuring this recipe
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