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Crisp-tender cauliflower florets tossed in a fragrant mix of Indian spices. This simple and quick Gobi Fry is a perfect side dish for rotis or dal rice, ready in under 30 minutes.
For 4 servings
Prepare the Cauliflower: Wash the cauliflower head thoroughly under running water. Cut it into medium, bite-sized florets. Ensure the florets are relatively dry before cooking to help them fry better. Set aside.
Sauté Aromatics: Heat oil in a wide, heavy-bottomed pan or kadai over medium heat. Once the oil is hot, add the cumin seeds and let them sizzle for about 30 seconds until fragrant. Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent. Stir in the ginger-garlic paste and cook for another minute until the raw aroma disappears.
Cook the Masala Base: Add the finely chopped tomatoes to the pan. Cook for 4-5 minutes, stirring occasionally, until they turn soft and pulpy. Now, add the spice powders: turmeric powder, red chili powder, and coriander powder, along with the salt. Mix everything well and cook for 2-3 minutes until the oil begins to separate from the masala.
Cook the Cauliflower: Add the cauliflower florets to the pan. Gently toss them with the masala until each floret is evenly coated. Reduce the heat to low, cover the pan with a lid, and let it cook for 10-12 minutes. Stir every 3-4 minutes to prevent it from sticking to the bottom. If the masala looks too dry, sprinkle 1-2 tablespoons of water to create steam.
Finishing Touches: Check if the cauliflower is cooked through – it should be tender but still have a slight bite. Avoid overcooking. Once done, turn off the heat. Sprinkle the garam masala and freshly chopped coriander leaves over the top. Give it a final gentle mix.
Serve: Transfer the Cauliflower Fry to a serving dish. Serve hot as a side with roti, paratha, or alongside dal and rice.
Crisp-tender cauliflower florets tossed in a fragrant mix of Indian spices. This simple and quick Gobi Fry is a perfect side dish for rotis or dal rice, ready in under 30 minutes.
This north_indian recipe takes 30 minutes to prepare and yields 4 servings. At 153.57 calories per serving with 3.86g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Add 1 medium potato, peeled and cubed, along with the cauliflower florets. You may need to increase the cooking time slightly.
Add 1/2 cup of green peas (fresh or frozen) during the last 5 minutes of cooking for a touch of sweetness and color.
Crush 1 teaspoon of dried fenugreek leaves (kasuri methi) between your palms and add it with the garam masala for a unique, earthy aroma.
Add 1-2 slit green chilies along with the onions for an extra kick of heat.
Cauliflower is an excellent source of dietary fiber, which is crucial for digestive health, promoting regular bowel movements and nourishing beneficial gut bacteria.
This dish contains powerful antioxidants from cauliflower (like sulforaphane) and spices like turmeric (curcumin), which help protect your cells from inflammation and free radical damage.
Being low in calories and high in fiber and water, this cauliflower fry helps you feel full and satisfied, making it a fantastic addition to a weight-conscious diet.
Cauliflower is very high in Vitamin C, an essential nutrient for a robust immune system. Spices like turmeric and ginger further contribute to its immune-boosting properties.
One serving of this Cauliflower Fry contains approximately 140-160 calories, making it a light and healthy side dish. The exact count can vary based on the amount of oil used.
Yes, it is a very healthy dish. Cauliflower is a low-calorie, high-fiber vegetable rich in vitamins C and K. The Indian spices used, like turmeric, have anti-inflammatory properties. It's a nutritious, plant-based option when prepared with a moderate amount of oil.
Mushy cauliflower is usually caused by overcooking or adding too much water. To avoid this, cook on a low flame, stir gently, and add water only a tablespoon at a time if absolutely necessary. Cook until just tender-crisp.
Absolutely. For a 'satvic' or Jain version, you can skip the onion and ginger-garlic paste. You can add a pinch of asafoetida (hing) to the hot oil after the cumin seeds for a similar savory flavor.
Store any leftover Cauliflower Fry in an airtight container in the refrigerator for up to 3 days. Reheat in a pan or microwave before serving.
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