Cauliflower Subji

Transform your weeknight dinners with this vibrant and flavorful Cauliflower Subji, a classic Indian stir-fry dish that combines tender cauliflower florets with aromatic spices and a hearty tomato base. This one-pan recipe is quick to prepare, requiring just 15 minutes of prep time and 25 minutes of cooking, making it perfect for busy schedules. Fragrant cumin seeds, minced garlic, and freshly grated ginger infuse every bite, while turmeric, red chili powder, and garam masala deliver a warm, spiced kick. Garnished with fresh cilantro, this vegetarian and gluten-free dish pairs wonderfully with soft roti, fluffy naan, or a steaming bowl of basmati rice. Packed with rich flavors and vibrant colors, Cauliflower Subji is a healthy and satisfying meal the whole family will enjoy.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 medium head Cauliflower
• 2 tablespoons Vegetable oil
• 1 teaspoon Cumin seeds
• 1 large, finely chopped Onion
• 1 small, finely chopped Green chili
• 3 cloves, minced Garlic
• 1 inch piece, minced Ginger
• 2 medium, finely chopped Tomato
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 1 teaspoon (or to taste) Salt
• 0.25 cup Water
• 2 tablespoons, chopped Cilantro

Directions

Step 1

Break the cauliflower into medium-sized florets and rinse them thoroughly under cold water. Let them drain and set aside.

Step 2

Heat vegetable oil in a large pan over medium heat. Add cumin seeds and let them sizzle for about 30 seconds until fragrant.

Step 3

Add the finely chopped onion and green chili to the pan. Sauté for 4-5 minutes until the onions turn translucent.

Step 4

Stir in the minced garlic and ginger. Cook for another 1-2 minutes until the raw smell of garlic disappears.

Step 5

Add the chopped tomatoes to the pan and cook for about 5 minutes until they become soft and start to release oil on the sides.

Step 6

Sprinkle turmeric powder, red chili powder, coriander powder, and salt over the tomato mixture. Mix well to incorporate the spices.

Step 7

Add the cauliflower florets to the pan and toss them with the spice mixture to coat evenly.

Step 8

Pour in the water, stir, and cover the pan. Reduce the heat to low and let the cauliflower cook for about 10-15 minutes, stirring occasionally, until the cauliflower is tender and cooked through.

Step 9

Uncover the pan and sprinkle garam masala over the cooked cauliflower. Stir well to combine the flavors.

Step 10

Turn off the heat, garnish with chopped cilantro, and give it a final stir before serving.

Step 11

Serve the cauliflower subji hot with roti, naan, or rice.

Nutrition Facts

Serving size	(1037.5g)

Amount per serving	% Daily Value*
Calories	585.1

Total Fat 29.9g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 17.1g
Cholesterol 0mg	0%
Sodium 5420.1mg	0%
Total Carbohydrate 76.3g	0%
Dietary Fiber 17.7g	0%
Total Sugars 39.6g
Protein 16.5g	0%

Vitamin D 0IU	0%
Calcium 260.7mg	0%
Iron 8.2mg	0%
Potassium 2457.6mg	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: 42.0%

Protein: 10.3%

Carbs: 47.7%