Cauliflower in Green Masala

Immerse your taste buds in the vibrant flavors of **Cauliflower in Green Masala**, a fragrant and wholesome vegetarian dish that’s as visually stunning as it is delicious. This recipe features tender cauliflower florets coated in a luscious, herbaceous green masala made from fresh cilantro, mint, and a hint of heat from green chilies, balanced by the creaminess of yogurt. The cumin-scented base and golden sautéed onions add layers of depth, while a splash of lemon juice at the end brightens every bite. Ready in under an hour, this dish is perfect for a satisfying weeknight dinner or a show-stopping addition to your Indian-inspired feast. Serve it with fluffy naan, warm roti, or steamed rice for a meal that’s healthy, flavorful, and delightfully aromatic.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 medium head Cauliflower
• 1 cup (packed) Fresh cilantro (coriander leaves)
• 0.5 cup (packed) Fresh mint leaves
• 2 medium Green chilies
• 4 large Garlic cloves
• 1 inch piece Ginger
• 3 tablespoons Yogurt (plain, unsweetened)
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 3 tablespoons Oil (vegetable or coconut)
• 1 teaspoon, or to taste Salt
• 2 tablespoons Water
• 1 tablespoon Lemon juice
• 1 medium, finely chopped Onion

Directions

Step 1

Cut the cauliflower into medium-sized florets. Wash thoroughly and set aside.

Step 2

In a blender, combine cilantro, mint leaves, green chilies, garlic, ginger, yogurt, and 2 tablespoons of water. Blend to a smooth paste and set aside. This is your green masala paste.

Step 3

Heat 2 tablespoons of oil in a large skillet or wok over medium heat. Add the cauliflower florets and sauté for 7-8 minutes until they are lightly browned and partially cooked. Remove and set aside.

Step 4

In the same skillet, heat the remaining 1 tablespoon of oil. Add the cumin seeds and let them sizzle for 30 seconds. Stir in the finely chopped onion and sauté until golden brown, about 5 minutes.

Step 5

Add the turmeric powder and the prepared green masala paste. Stir well and cook on medium heat for 3-4 minutes until the mixture is fragrant and the raw smell of the paste disappears.

Step 6

Return the sautéed cauliflower florets to the skillet. Sprinkle with salt and stir well to coat the florets in the green masala paste.

Step 7

Lower the heat, cover, and let cook for 8-10 minutes, stirring occasionally, until the cauliflower is tender but not mushy.

Step 8

Finish with a drizzle of lemon juice for a bright, tangy flavor. Serve hot with roti, naan, or steamed rice.

Nutrition Facts

Serving size	(1181.9g)

Amount per serving	% Daily Value*
Calories	780.6

Total Fat 47.4g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 5.8mg	0%
Sodium 3214.2mg	0%
Total Carbohydrate 83.4g	0%
Dietary Fiber 31.1g	0%
Total Sugars 28.8g
Protein 27.2g	0%

Vitamin D 0IU	0%
Calcium 815.1mg	0%
Iron 21.5mg	0%
Potassium 4153.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.1%

Protein: 12.5%

Carbs: 38.4%