Healthy Eats for Seniors Series: Indian Cauliflower “Sabji” with Peas and Carrots
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February 9, 2015 | Found In: Healthy Body
My dad is an amazing cook. When I lived in the Bay Area, my husband and I used to go to my dad’s for dinner every week – mainly because it’s fun to hang out with my dad, but also because I got to eat his gourmet meals. The thing with Indian cooking is it can go one of two ways:
1) Really tasty, but super oily and full of fat (curries are made with butter, ghee, oil, cream, etc.)
2) Really tasty with inventive ingredients and spices substituted for the oil – making it healthy and flavorful
The dinners I grew up with at home were more like option #2 above. My dad can make a “sabji” or “bhaji” (vegetable Indian dish) out of pretty much any veggie. It’s awesome. We have “Butternut Squash” sabji, “Collard Greens” sabji, “Beets and Beet Greens” sabji – the list goes on and on. It’s a great way to add a twist on a regular vegetable dish, and it’s not something you’d traditionally get in Indian Cooking.
Total Time: 30 minutes
Yield: 4 servings
Nutritional Info Per Serving: 111.3 Calories, 2.8 g Fat, 520.4 mg Sodium, 19.9 g Carbs, 6.8 g Fiber, 1.7 g Sugar, 6.1 g Protein
- 2 tsp canola oil
- 1 tsp mustard seeds
- 1/2 tsp cumin seeds
- 1/4 tsp hing (aka Asafoetida)
- 1/2 tsp turmeric
- 1/2 green chile (like a serrano chile, kept whole, not diced)
- 1 small potato, diced
- 1 cauliflower head, cut into florets
- 1/2 cup frozen peas or 1/4 cup frozen peas + 1/4 cup frozen carrots
- 3/4 tsp salt
- 1/4 tsp ground cumin
- Cilantro, chopped (as a garnish)
Steph 1: Cut the cauliflower and potato into bite-sized pieces and set aside. I like to cut them into a similar size so they cook at the same pace.
Step 2: Heat the oil on medium high heat in a large skillet; add the mustard seeds and cumin seeds until they pop. Then add the hing, turmeric, green chile and potatoes. Stir for 15-30 seconds to combine. Then add the cauliflower, carrots and peas and stir again.
Step 3: Add the salt and cumin powder, cover and let cook on medium-low heat for 10-20 minutes (depending on how cooked through you like your veggies). Meanwhile, chop your cilantro.
Step 4: Right before you’re ready to serve the sabji, add the cilantro.
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