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A simple and delicious Maharashtrian-style cauliflower stir-fry. Tender cauliflower florets are cooked with classic spices like mustard seeds and goda masala, finished with fresh coconut. A perfect side for roti or dal rice.
For 4 servings
Preparation: Wash the cauliflower thoroughly and cut it into small, bite-sized florets. Finely chop the onion and tomato. Slit the green chilies lengthwise. Keep all ingredients ready.
Tempering (Tadka): Heat oil in a kadai or a wide pan over medium heat. Once the oil is hot, add the mustard seeds and let them splutter completely, which takes about 30-40 seconds. Then, add the cumin seeds and hing, and sauté for another 20 seconds until fragrant.
Sauté Aromatics: Add the finely chopped onion and slit green chilies to the pan. Sauté for 3-4 minutes until the onions turn soft and translucent. Add the chopped tomatoes and cook for another 3-4 minutes, stirring occasionally, until they become soft and mushy.
Add Spices and Cauliflower: Lower the heat and add the turmeric powder, red chili powder, and goda masala. Stir for 30 seconds to cook the spices without burning them. Immediately add the cauliflower florets and salt. Mix everything well to ensure the florets are evenly coated with the spice mixture.
Cook the Bhaji: Sprinkle 3 tablespoons of water over the cauliflower. Cover the pan with a lid and cook on low to medium-low heat for 10-12 minutes. Stir once or twice in between to prevent sticking. Cook until the cauliflower is tender but still has a slight bite (tender-crisp).
Garnish and Serve: Once the cauliflower is cooked, turn off the heat. Stir in the grated fresh coconut and chopped coriander leaves. Mix gently to combine. Let it sit covered for a minute for the flavors to meld. Serve the Kol Phool Bhaji hot with chapati, phulka, or as a side dish with dal and rice.
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A simple and delicious Maharashtrian-style cauliflower stir-fry. Tender cauliflower florets are cooked with classic spices like mustard seeds and goda masala, finished with fresh coconut. A perfect side for roti or dal rice.
This maharashtrian recipe takes 30 minutes to prepare and yields 4 servings. At 150.85 calories per serving with 4.24g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add one small peeled and diced potato along with the cauliflower to make 'Aloo Gobi' Maharashtrian style.
Toss in 1/4 cup of fresh or frozen green peas (matar) in the last 5 minutes of cooking for added sweetness and texture.
For a different flavor profile, substitute Goda Masala with 1/2 teaspoon of garam masala and 1/4 teaspoon of coriander powder.
You can make this recipe without onion and tomato. After the tempering, add the spices and cauliflower directly and cook as instructed. It will have a simpler, more direct flavor.
Cauliflower is an excellent source of dietary fiber, which is essential for digestive health, promoting regular bowel movements and feeding beneficial gut bacteria.
This dish contains powerful antioxidants from cauliflower (sulforaphane) and spices like turmeric (curcumin), which help protect your cells from harmful free radicals and inflammation.
Being low in calories and high in fiber and water content, this cauliflower bhaji can help you feel full and satisfied, making it a great addition to a weight-loss-friendly diet.
Cauliflower is a good source of Vitamin C, a key nutrient for a strong immune system. Spices like turmeric also have immune-boosting properties.
One serving of Kol Phool Bhaji (approximately 1 cup or 190g) contains around 130-150 calories, making it a light and healthy side dish.
Yes, it is very healthy. Cauliflower is low in calories and rich in vitamins, minerals, and fiber. The use of minimal oil and healthy Indian spices like turmeric adds to its nutritional value.
Goda Masala is a unique Maharashtrian spice blend with a slightly sweet and pungent aroma from ingredients like coconut, sesame seeds, and stone flower. If you cannot find it, a good substitute is garam masala, though the taste will be different.
Yes, you can use frozen cauliflower florets. You don't need to thaw them first. Add them directly to the pan, but you may need to reduce or skip adding extra water as frozen vegetables release moisture.
Store any leftover bhaji in an airtight container in the refrigerator for up to 2-3 days. Reheat in a pan or microwave before serving.
Kol Phool Bhaji pairs perfectly with Indian flatbreads like roti, chapati, or phulka. It also serves as an excellent side dish for a meal of dal and steamed rice.