Low Fat Peas and Cauliflower in Spicy Yellow Yogurt Sauce

Transform your weeknight dinners with this vibrant and wholesome recipe for Low Fat Peas and Cauliflower in Spicy Yellow Yogurt Sauce. Bursting with bold flavors from a fragrant blend of turmeric, ground cumin, coriander, and red chili powder, this dish beautifully combines tender cauliflower florets and sweet green peas in a creamy, low-fat yogurt sauce. Light yet satisfying, it’s the perfect meal for health-conscious food lovers, offering a hearty serving of vegetables with all the indulgence of a rich curry—minus the guilt. Ready in just 40 minutes, this one-pan recipe is a breeze to make and pairs perfectly with steamed rice, quinoa, or whole wheat flatbread. Garnished with fresh cilantro for a pop of color, this flavorful dish is sure to become a staple in your rotation of nourishing, vegetarian meals.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 300 grams Cauliflower florets
• 150 grams Green peas (fresh or frozen)
• 200 grams Low-fat yogurt
• 1 medium Onion
• 2 pieces Garlic cloves
• 1 teaspoon Fresh ginger
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Salt
• 1 tablespoon Vegetable oil
• 150 milliliters Water
• 2 tablespoons Cilantro (chopped)

Directions

Step 1

Prepare the cauliflower by cutting it into bite-sized florets and rinse well under cold water. If using fresh peas, shell them; if using frozen peas, set them aside to thaw.

Step 2

Finely chop the onion, mince the garlic, and grate the fresh ginger.

Step 3

In a large bowl, whisk the low-fat yogurt until smooth and mix in the turmeric powder, ground cumin, coriander powder, red chili powder, and salt. Set the spiced yogurt mixture aside.

Step 4

Heat the vegetable oil in a large non-stick skillet or pan over medium heat.

Step 5

Add the chopped onion to the pan and sauté for 3-4 minutes until soft and translucent.

Step 6

Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until aromatic.

Step 7

Add the cauliflower florets to the pan and cook for 5-6 minutes, stirring occasionally, until they start to turn golden in spots.

Step 8

Pour in the water, cover with a lid, and let the cauliflower steam for 5 minutes on low heat.

Step 9

Add the peas and cook for another 2-3 minutes until they are tender.

Step 10

Reduce the heat to the lowest setting and gently stir in the spiced yogurt mixture. Allow the sauce to warm through, but do not boil to prevent the yogurt from curdling.

Step 11

Simmer on low for another 3-5 minutes until the sauce thickens slightly and coats the vegetables.

Step 12

Garnish with freshly chopped cilantro and serve warm with steamed rice, quinoa, or whole wheat flatbread.

Nutrition Facts

Serving size	(988.1g)

Amount per serving	% Daily Value*
Calories	542.7

Total Fat 18.7g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 8.4g
Cholesterol 13.2mg	0%
Sodium 2627.3mg	0%
Total Carbohydrate 72.8g	0%
Dietary Fiber 18.6g	0%
Total Sugars 36.7g
Protein 28.6g	0%

Vitamin D 111.9IU	0%
Calcium 590.9mg	0%
Iron 7.1mg	0%
Potassium 2175.1mg	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: 29.3%

Protein: 19.9%

Carbs: 50.7%