High Protein Cauliflower Subji

Elevate your weeknight dinner with this High Protein Cauliflower Subji, a nutritious and flavorful twist on the classic Indian stir-fry. Packed with tender cauliflower florets, protein-rich chickpeas, and creamy paneer, this dish delivers a satisfying balance of textures and wholesome ingredients. Infused with aromatic spices like cumin, turmeric, and garam masala, and simmered in a fragrant onion-tomato base, this subji is both hearty and delicious. Perfectly paired with roti or steamed rice, it’s an ideal choice for vegetarians and anyone seeking a balanced, protein-packed meal. Ready in under an hour and garnished with fresh coriander, this vibrant dish makes for a truly satisfying and healthy dinner option.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 medium head Cauliflower
• 1 cup Chickpeas
• 200 grams Paneer
• 1 large Onion
• 2 medium Tomatoes
• 1 inch piece Ginger
• 3 Garlic cloves
• 1 Green chili
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 0.5 teaspoon Red chili powder
• 1 teaspoon Salt
• 2 tablespoons Vegetable oil
• 2 tablespoons Fresh coriander leaves
• 1 cup Water

Directions

Step 1

Begin by preparing all the ingredients. Cut the cauliflower into small florets, finely chop the onions, tomatoes, ginger, garlic, and green chili. Cube the paneer into bite-sized pieces. Rinse the chickpeas if using canned ones or cook them if using dried chickpeas.

Step 2

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

Step 3

Add the chopped onions and sauté until they turn golden brown.

Step 4

Stir in the ginger, garlic, and green chili. Cook for another 2 minutes until aromatic.

Step 5

Add the tomatoes and cook until they break down and oil starts to separate from the mixture.

Step 6

Mix in the turmeric powder, coriander powder, red chili powder, and salt. Sauté the spices for a minute.

Step 7

Add cauliflower florets and stir well to coat them with the spices. Cook for about 5 minutes.

Step 8

Pour in the water and bring the mixture to a boil. Reduce the heat to low, cover, and let simmer for 10 minutes or until the cauliflower is tender.

Step 9

Once the cauliflower is cooked, add the chickpeas and paneer cubes. Stir gently to combine.

Step 10

Sprinkle garam masala over the mixture and cook for another 5 minutes, allowing the flavors to meld together.

Step 11

Garnish with fresh coriander leaves and serve hot with roti or rice.

Nutrition Facts

Serving size	(1636.6g)

Amount per serving	% Daily Value*
Calories	1494.1

Total Fat 83.4g	0%
Saturated Fat 31.0g	0%
Polyunsaturated Fat 17.1g
Cholesterol 138mg	0%
Sodium 4601.5mg	0%
Total Carbohydrate 130.7g	0%
Dietary Fiber 35.2g	0%
Total Sugars 41.2g
Protein 71.6g	0%

Vitamin D 5.4IU	0%
Calcium 1502.5mg	0%
Iron 14.4mg	0%
Potassium 3488.1mg	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: 48.1%

Protein: 18.4%

Carbs: 33.5%