LASOONI GOBI (Garlic flavored Cauliflower)

Lasooni gobi2

Lasooni means garlicky and gobi is cauliflower. As the name suggests, this recipe will show you how great this combination is. With just a few aromatic spices this dish is great to go with whole wheat roti, chapatti, or rice. You can get creative and put it on a whole wheat toast.

Know your nutrients: Cauliflower is cruciferous vegetable like cabbage, broccoli, brussel sprouts etc. It is valued for its anti-cancer properties attributed by glucosinolates. Make sure you prepare any of these vegetables at least once a week! Enjoy 2-3 servings of this dish and reap the benefits as well. It also contains vitamin C, an antioxidant that helps protect your body from oxidative stress and builds resistance.

This is a low calorie, high fiber dish with vitamin C. Complement it with a bowlful of raita (yogurt based salad) or a bowlful of dal to incorporate protein in your meal. Don’t forget to like this recipe or leave a comment for the chef/nutritionist! 🙂

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Per serving: 75 calories | 3 g fiber | 2 g protein | 5 g total fat | 49 mg vitamin C

Ingredients (8 servings)

1 whole large cauliflower (~2 lbs/ 1 kg), cut into florets

½ medium yellow onion, peeled, longitudinally sliced & halved*

4 large cloves of garlic, cut into circular pieces

1” ginger, chopped & mashed (2 tsp)

¼ tsp cumin seeds

1 dried red chili, optional

½ bay leaf

¾ tsp each – turmeric powder

½ tsp kasuri methi

¼ tsp garam masala

3 tbsp oil

Salt as needed

* 1/2 medium yellow onion in US = 1 medium red onion in India

Tempering

Procedure

  1. Remove the leaves and cut off the hard stalks of the cauliflower. Then cut the florets leaving ½ inch of stalk or more for each floret. Wash and drain the florets. Chop the garlic into flat circular pieces. Use only half an onion and cut it longitudinally into long slices and then slice them half. Chop & mash 1” piece of ginger which approximates to 2 tsp of mashed ginger.
  2. Heat oil in pan and when it is hot enough add chopped garlic. When the garlic turns light brown, add cumin seeds, red chili and bay leaf and turn down the heat to medium. If you add cumin seeds before the garlic, the seeds will get burnt as garlic takes longer to change color.
  3. When the cumin seeds sizzle add the cauliflower florets, sliced onion, mashed ginger, dry powders and salt.
  4. Mix well and cover the pan, and let the cauliflower cook on medium heat. It will take around 8-10 minutes.
  5. Serve hot with a garnish of cilantro sprig and whole wheat rotis. Don’t forget to complement it with a bowlful of raita or dal.

Lasooni gobi

 

EXPLORE OTHER RECIPES WITH CRUCIFEROUS VEGETABLES:

CABBAGE & GREEN BEANS VEGETABLE

Cabbage green beans subji

WARM BROCCOLI & MUSHROOM SALAD

broccoli and mushroom salad 2

FLAVORFUL COLESLAW

Flavorful coleslaw

 

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