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A showstopping Mughlai dish where a whole cauliflower is tenderly cooked, marinated, and simmered in a rich, creamy, and aromatic gravy. Perfect for festive meals and special occasions.
For 4 servings
Blanch the Cauliflower
Marinate the Cauliflower
Shallow-Fry the Cauliflower
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A showstopping Mughlai dish where a whole cauliflower is tenderly cooked, marinated, and simmered in a rich, creamy, and aromatic gravy. Perfect for festive meals and special occasions.
This mughlai recipe takes 70 minutes to prepare and yields 4 servings. At 379.26 calories per serving with 8.72g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Gravy Base
Build and Simmer the Gravy
Finish and Serve
Replace yogurt with a thick, unsweetened plant-based yogurt (like coconut or cashew yogurt). Use coconut cream instead of heavy cream, and use only oil instead of ghee.
Substitute the cashews with an equal amount of soaked melon seeds (magaz) or a paste of 2 tablespoons of poppy seeds (khus khus) to achieve a similar creamy texture.
Add 1-2 slit green chilies along with the onions for an extra kick of heat.
Crumble or grate 100g of paneer into the gravy during the last 5 minutes of simmering for added richness and protein.
Cauliflower is a great source of antioxidants, including sulforaphane, which helps protect cells from inflammatory damage and supports overall health.
The high fiber content in cauliflower aids in digestion and promotes a healthy gut. Additionally, the use of yogurt can introduce beneficial probiotics.
Cashews provide heart-healthy monounsaturated fats, which can help in managing cholesterol levels when consumed as part of a balanced diet.
This dish contains a variety of essential nutrients from its diverse ingredients, including Vitamin C and K from cauliflower, and minerals like magnesium and manganese from cashews.
A single serving of Gobi Musallam is estimated to have between 450-550 calories. The exact number can vary based on the amount of oil, ghee, and cream used in the preparation.
Gobi Musallam is a moderately healthy dish. The main ingredient, cauliflower, is low in calories and high in vitamins and fiber. However, the Mughlai-style gravy is rich due to the use of cream, cashews, and oil, making it a festive dish best enjoyed in moderation. To make it healthier, you can bake the cauliflower instead of frying and reduce the amount of cream and oil.
Yes, you can do some prep in advance. The gravy can be prepared 1-2 days ahead and stored in the refrigerator. You can also blanch and marinate the cauliflower a day before. For the best texture, it's recommended to fry the cauliflower and simmer it in the gravy just before you plan to serve.
To prevent the cauliflower from breaking, ensure you don't over-blanch it (5-7 minutes is sufficient). Handle it very gently, using two wide spatulas to turn it while frying. Also, make sure the main stalk is kept intact as it helps hold the florets together.
Gobi Musallam pairs wonderfully with Indian breads like Naan, Roti, or Lachha Paratha. It also goes well with aromatic rice dishes such as Jeera Rice or a simple Basmati Pulao.