Low Fat Cauliflower Bhaji

Light, flavorful, and perfect for a wholesome meal, this Low Fat Cauliflower Bhaji is a delicious spin on the traditional Indian vegetable stir-fry. Made with tender cauliflower florets simmered in a fragrant medley of spices, including turmeric, coriander, and garam masala, this recipe delivers bold flavors without the guilt. A single tablespoon of olive oil keeps it heart-healthy, while fresh tomatoes, green chilies, and cilantro add vibrant taste and color. Ready in just 40 minutes, this nutrient-packed dish is the ideal choice for busy weeknights or meal prep. Serve it with warm chapati or fluffy rice for a satisfying, low-fat vegetarian feast.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 medium head cauliflower
• 1 medium, finely chopped onion
• 1 medium, chopped tomato
• 2 small, slit green chili
• 1 tablespoon ginger-garlic paste
• 0.5 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 0.5 teaspoon cumin powder
• 0.5 teaspoon red chili powder
• 0.5 teaspoon garam masala
• 0.5 teaspoon salt
• 0.5 teaspoon mustard seeds
• 0.5 teaspoon cumin seeds
• 1 tablespoon olive oil
• 2 tablespoons, chopped fresh cilantro
• 0.25 cup water

Directions

Step 1

Cut the cauliflower into small florets and rinse thoroughly in water. Drain and set aside.

Step 2

Heat olive oil in a non-stick pan over medium heat. Add mustard seeds and cumin seeds and let them splutter.

Step 3

Add the chopped onions and sauté until they turn translucent.

Step 4

Stir in the ginger-garlic paste and slit green chilies, sautéing for about 2 minutes until the raw smell goes away.

Step 5

Add the chopped tomatoes and cook until they become soft and mushy.

Step 6

Mix in the turmeric powder, coriander powder, cumin powder, red chili powder, and salt. Cook this mixture for a minute.

Step 7

Add the cauliflower florets and stir well to coat them with the spice mixture.

Step 8

Pour in 0.25 cup of water, cover the pan, and let it cook over medium-low heat for 10-12 minutes until the cauliflower is tender, stirring occasionally.

Step 9

Once the cauliflower is cooked, sprinkle garam masala and gently mix.

Step 10

Garnish with chopped fresh cilantro and serve hot with chapati or rice.

Nutrition Facts

Serving size	(852.6g)

Amount per serving	% Daily Value*
Calories	425.9

Total Fat 17.9g	0%
Saturated Fat 3.0g	0%
Polyunsaturated Fat 1.6g
Cholesterol 0mg	0%
Sodium 3071.5mg	0%
Total Carbohydrate 61.4g	0%
Dietary Fiber 16.2g	0%
Total Sugars 27.8g
Protein 14.9g	0%

Vitamin D 0IU	0%
Calcium 224.7mg	0%
Iron 7.8mg	0%
Potassium 2189.9mg	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: 34.5%

Protein: 12.8%

Carbs: 52.7%