Gobi Matar Sabzi
A comforting North Indian dry sabzi where tender cauliflower florets and sweet green peas mingle with everyday spices. Gentle cumin-ginger-garlic aromatics coat every piece in a fragrant, golden layer. Ready in 30 minutes, this homestyle vegetable dish is weeknight-friendly and pairs beautifully with roti or dal-chawal.
For 4 servings
- prep
Prep the vegetables.
1.Rinse cauliflower florets and pat them completely dry.2.Chop onion and tomato finely. Mince garlic and grate ginger.3.Slit green chilies lengthwise and shell peas if using fresh.TIPDry cauliflower florets brown better. Any surface water will make them steam instead. - temper · ~1 min
Temper cumin seeds.
1.Heat oil in a heavy-bottomed pan over medium heat until shimmering.2.Add cumin seeds and let them crackle and turn a shade darker (30 seconds). - saute · ~12 min
Build the onion-tomato masala.
1.Add chopped onions and sauté until soft and translucent (4-5 minutes).2.Stir in minced garlic, grated ginger, and slit green chilies; sauté until the raw smell fades (1 minute).3.Add chopped tomatoes, turmeric powder, coriander powder, red chili powder, and salt.4.Cook until tomatoes break down, turn mushy, and oil starts to separate at the edges (6-7 minutes).TIPPatience with the tomatoes pays off — when oil surfaces, the raw tang is gone and spices taste rounded. - saute · ~4 min
Fry the cauliflower.
1.Add cauliflower florets to the masala and stir to coat every piece.2.Spread florets in a single layer and sauté for 3-4 minutes until they pick up a few golden spots.TIPDon't stir constantly — let the cauliflower sit for a minute between tosses to develop a light char. - simmer · ~8 min
Steam-cook with peas.
1.Add green peas and 3 tablespoons of water to the pan.2.Stir once, cover with a lid, and lower the heat to low.3.Let steam for 6-8 minutes until cauliflower is fork-tender and water is absorbed.TIPCheck once midway — if the pan looks dry, splash another tablespoon of water to prevent scorching. - mix · ~1 min
Finish with garam masala and amchur.
1.Uncover and increase heat to medium.2.Sprinkle garam masala and dry mango powder over the sabzi.3.Gently toss everything together and sauté for 1 minute to toast the spices.TIPAmchur adds a gentle tang that lifts the earthiness of cauliflower — don't skip it. - garnish
Garnish with coriander and serve hot.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Pat cauliflower florets completely dry before sautéing to encourage golden browning rather than steaming.
- 2Let the cumin seeds crackle fully in hot oil before adding onions—this releases their nutty aroma.
- 3Cook the tomato masala until oil visibly separates at the edges; this removes raw tang and deepens flavor.
- 4Resist stirring cauliflower constantly; let it sit for a minute between tosses to develop light char marks.
- 5Add amchur (dry mango powder) only at the end, off high heat, to preserve its bright, tangy note.
- 6If using frozen peas, add them straight from the bag—no need to thaw—to keep them vibrant and firm.
- 7Leftover sabzi keeps well in the fridge for 2 days; reheat in a dry pan to avoid sogginess.
Adapt it for your goals.
Vegan
This recipe is already vegan as written—no dairy or animal products. Serve with a squeeze of lemon for extra brightness.
Low OilLow-Oil
Reduce oil to 1 tablespoon and use a non-stick pan. Add an extra tablespoon of water when cooking the masala to prevent sticking. The final texture will be slightly less glossy but still flavourful.
High ProteinHigh-Protein
Add 1 cup of boiled chickpeas or paneer cubes (if not vegan) along with the peas. Toss gently to combine and cook for 2 more minutes. This turns the sabzi into a more substantial main.
SpicierSpicier
Increase green chilies to 3-4 and add 1/2 teaspoon of Kashmiri red chili powder for heat with a vibrant colour. For extra punch, stir in 1/4 teaspoon of chili flakes at the end.
Why this is on our healthy list.
Rich in Vitamin C
Cauliflower and green peas both contribute vitamin C, which supports immune function and collagen production.
Good Source of Plant Fiber
Cauliflower and peas provide dietary fibre that aids digestion and promotes a feeling of fullness.
Low in Fat
With only 2 tablespoons of oil for the whole dish, this sabzi is a light, low-fat option suitable for everyday meals.
Antioxidant-Rich Spices
Turmeric, cumin, and coriander powder are known for their antioxidant properties, offering anti-inflammatory benefits.
Naturally Gluten-Free
This dish contains no wheat or gluten, making it a safe choice for those with gluten sensitivities.
Frequently asked questions
Fresh cauliflower is recommended because frozen florets release excess water and become mushy. If you must use frozen, thaw and pat very dry before cooking.
