Heart-Healthy Cauliflower Subji

Loaded with vibrant spices and wholesome ingredients, this Heart-Healthy Cauliflower Subji is a simple yet deeply flavorful Indian-inspired dish that's perfect for any meal. Tender cauliflower florets and sweet green peas are simmered in a rich, spiced tomato and onion base, infused with warm notes of turmeric, cumin, and coriander. This one-pan vegetarian recipe uses heart-smart olive oil and nutrient-packed veggies, making it an ideal choice for a low-fat, high-fiber diet. Ready in just 40 minutes, it’s easy to prepare and pairs beautifully with whole-grain bread or brown rice for a satisfying, guilt-free option. Bursting with color and bold flavors, this vegan cauliflower curry is a must-try for healthy weeknight dinners!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 medium head Cauliflower
• 1 tablespoon Olive oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 1 medium, finely chopped Onion
• 2 cloves, minced Garlic
• 1 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 1 large, chopped Tomato
• 1 cup, fresh or frozen Green peas
• 1 teaspoon (or to taste) Salt
• 0.5 teaspoon Red chili powder
• 0.25 cup, chopped Fresh cilantro

Directions

Step 1

Begin by washing the cauliflower thoroughly. Cut the cauliflower into small florets and set aside.

Step 2

Heat olive oil in a large pan over medium heat.

Step 3

Add mustard seeds and cumin seeds to the pan. As they start to splutter, add the finely chopped onion.

Step 4

Sauté the onion until it turns translucent, then add the minced garlic. Cook for another minute until the garlic loses its raw smell.

Step 5

Stir in the turmeric powder, coriander powder, and cumin powder, and cook for about 30 seconds to release the spices' aroma.

Step 6

Add the chopped tomato to the pan, stirring well. Cook until the tomato softens and blends with the onion mixture.

Step 7

Mix in the cauliflower florets, stirring to coat them with the spice and tomato mixture.

Step 8

Add the green peas and salt, followed by a sprinkle of red chili powder. Mix well.

Step 9

Cover the pan and let the subji simmer over low heat for about 15 minutes. Stir occasionally, ensuring the cauliflower doesn't stick to the bottom of the pan.

Step 10

Check the cauliflower for tenderness. Once cooked, uncover the pan and let any excess moisture evaporate.

Step 11

Turn off the heat, garnish with fresh cilantro, and serve hot. Enjoy your heart-healthy cauliflower subji with whole-grain bread or brown rice.

Nutrition Facts

Serving size	(971.0g)

Amount per serving	% Daily Value*
Calories	561.1

Total Fat 19.3g	0%
Saturated Fat 3.2g	0%
Polyunsaturated Fat 1.9g
Cholesterol 0mg	0%
Sodium 4811.1mg	0%
Total Carbohydrate 84.3g	0%
Dietary Fiber 24.4g	0%
Total Sugars 39.7g
Protein 23.5g	0%

Vitamin D 0IU	0%
Calcium 285.5mg	0%
Iron 11.3mg	0%
Potassium 2577.6mg	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: 28.7%

Protein: 15.5%

Carbs: 55.7%