High Protein Cauliflower Bhaji

Elevate your meal prep with this High Protein Cauliflower Bhaji, a nourishing twist on a classic Indian favorite. Packed with plant-based protein from crumbled tofu and nutrient-rich chickpea flour, this dish is perfect for vegetarians and those looking to add more protein to their diet. Tender cauliflower florets and vibrant green peas are simmered in a fragrant blend of spices, including turmeric, cumin, and garam masala, creating a flavorful curry that’s both wholesome and satisfying. Quick to prepare in under an hour, this bhaji makes for a versatile dish—serve it with steamed rice, warm naan, or enjoy it on its own for a low-carb option. Brimming with bold flavors and healthy ingredients, this high-protein recipe is ideal for weeknight dinners or meal prep, ensuring a delicious balance of taste and nutrition every time!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 medium head Cauliflower
• 1 cup Chickpea Flour (Besan)
• 1 cup Green Peas
• 200 grams Firm Tofu, crumbled
• 1 large Onion, finely chopped
• 2 medium Tomatoes, chopped
• 2 Green Chilies, finely chopped
• 1 tablespoon Ginger, minced
• 3 cloves Garlic, minced
• 2 tablespoons Cilantro, chopped
• 1 teaspoon Turmeric Powder
• 1 teaspoon Cumin Seeds
• 1 teaspoon Coriander Powder
• 1 teaspoon Garam Masala
• 1 teaspoon Salt
• 2 tablespoons Vegetable Oil
• 1 cup Water

Directions

Step 1

Begin by washing the cauliflower thoroughly and chopping it into small florets.

Step 2

Heat the vegetable oil in a large saucepan over medium heat. Add the cumin seeds and sauté until they start to splutter.

Step 3

Add the chopped onions, and cook until they are golden brown.

Step 4

Stir in the ginger, garlic, and green chilies, and sauté for another minute until aromatic.

Step 5

Add the tomatoes and cook until they become soft and the oil begins to separate.

Step 6

Mix in the turmeric powder, coriander powder, and salt. Stir to coat the onion-tomato mixture evenly.

Step 7

Add the crumbled tofu and cook for 2-3 minutes, stirring occasionally to mix all ingredients well.

Step 8

Stir in the chopped cauliflower florets and green peas, mixing everything together.

Step 9

Add the chickpea flour and water. Mix well to ensure all the ingredients are combined evenly.

Step 10

Cover the saucepan with a lid and let it cook on low heat for about 15-20 minutes or until the cauliflower is tender.

Step 11

Uncover the pan and sprinkle garam masala over the bhaji. Stir briefly to incorporate the spices.

Step 12

Garnish with coriander leaves and give it a gentle mix before serving.

Step 13

Serve hot, either as a side dish or as a main dish with rice or bread.

Nutrition Facts

Serving size	(1678.6g)

Amount per serving	% Daily Value*
Calories	1373.6

Total Fat 52.2g	0%
Saturated Fat 7.6g	0%
Polyunsaturated Fat 17.2g
Cholesterol 0mg	0%
Sodium 3209.1mg	0%
Total Carbohydrate 165.6g	0%
Dietary Fiber 46.4g	0%
Total Sugars 49.6g
Protein 78.0g	0%

Vitamin D 0IU	0%
Calcium 779.9mg	0%
Iron 23.0mg	0%
Potassium 4536.2mg	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: 32.5%

Protein: 21.6%

Carbs: 45.9%