Low Sodium Cauliflower Bhaji

Brighten up your dinner table with this vibrant and heart-healthy Low Sodium Cauliflower Bhaji, a flavorful Indian-inspired dish that's big on taste but easy on sodium. This recipe transforms a humble head of cauliflower into a warmly spiced, nutrient-packed masterpiece featuring aromatic mustard and cumin seeds, anti-inflammatory turmeric, and a medley of fresh vegetables like tomatoes, bell peppers, onions, and cilantro. Perfect for those seeking a low-sodium diet without sacrificing flavor, this one-pan wonder is ready in just 40 minutes and pairs beautifully with brown rice or whole-grain roti. Whether you're meal prepping for the week or serving it fresh for dinner, this wholesome bhaji is sure to become a household favorite.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 medium head Cauliflower
• 2 tablespoons Olive oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 1 teaspoon Turmeric powder
• 2 teaspoons Coriander powder
• 0.5 teaspoon Red chili powder
• 2 cloves Garlic
• 1 inch Ginger
• 1 large Onion
• 1 medium Tomato
• 1 medium Green bell pepper
• 0.25 cup Fresh cilantro
• 1 tablespoon Lemon juice

Directions

Step 1

Begin by preparing the vegetables. Cut the cauliflower into small florets. Mince the garlic, grate the ginger, finely chop the onion, and dice the tomato and green bell pepper.

Step 2

Heat the olive oil in a large skillet over medium heat. Add the mustard seeds and cumin seeds, and sauté until they start to crackle and release their aroma, about 1 minute.

Step 3

Add the chopped onion to the skillet and sauté until translucent, about 3-4 minutes.

Step 4

Stir in the minced garlic and grated ginger and cook for another minute until fragrant.

Step 5

Add the turmeric powder, coriander powder, and red chili powder. Stir well to combine with the onion and spices.

Step 6

Introduce the diced tomato to the pan and cook until it becomes soft and begins to blend with the spices, about 3 minutes.

Step 7

Add the cauliflower florets and diced bell pepper to the skillet. Stir well to coat the vegetables with the spice mixture.

Step 8

Cover the skillet, lower the heat to medium-low, and allow the vegetables to cook for 10-12 minutes, stirring occasionally, until the cauliflower is tender but not mushy.

Step 9

Once the vegetables are cooked, add the lemon juice and chopped fresh cilantro, mixing well to distribute evenly.

Step 10

Remove from heat and serve hot with low sodium roti or brown rice. Enjoy your Low Sodium Cauliflower Bhaji!

Nutrition Facts

Serving size	(1015.5g)

Amount per serving	% Daily Value*
Calories	614.1

Total Fat 33.0g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 3.0g
Cholesterol 0mg	0%
Sodium 1887.7mg	0%
Total Carbohydrate 74.5g	0%
Dietary Fiber 20.0g	0%
Total Sugars 33.8g
Protein 17.4g	0%

Vitamin D 0IU	0%
Calcium 266.3mg	0%
Iron 9.0mg	0%
Potassium 2564.3mg	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: 44.7%

Protein: 10.5%

Carbs: 44.8%