Low Sodium Cauliflower Subji

Looking for a flavorful yet heart-healthy dish? This Low Sodium Cauliflower Subji is a vibrant Indian-inspired stir-fry that’s packed with wholesome ingredients and bold spices. Perfect for those watching their sodium intake, this recipe skips the salt while delivering plenty of flavor from aromatic cumin, mustard seeds, turmeric, and a hint of green chili. Tender cauliflower florets are paired with juicy tomatoes and sweet green peas, all brought together with bright notes of fresh coriander and zesty lemon juice. Ready in just 45 minutes, it’s a satisfying, nutrient-rich dish that pairs beautifully with steamed rice or whole-grain bread. Enjoy a guilt-free, low-sodium meal bursting with color and spice!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 medium head Cauliflower
• 2 tablespoons Olive oil
• 1 large, chopped Onion
• 2 cloves, minced Garlic
• 1 inch piece, grated Ginger
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 1 small, finely chopped Green chili
• 1 large, chopped Tomato
• 0.5 cup Green peas
• 2 tablespoons, chopped Fresh coriander leaves
• 0.25 teaspoon Ground black pepper
• 1 tablespoon Lemon juice

Directions

Step 1

Start by cleaning and cutting the cauliflower into small florets. Rinse under cold water and set aside to drain.

Step 2

Heat olive oil in a large pan over medium heat. Add cumin seeds and mustard seeds and cook until they begin to splutter, about 1 minute.

Step 3

Add the chopped onion, and sauté until the onion turns translucent, approximately 5 minutes.

Step 4

Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.

Step 5

Add the turmeric powder and chopped green chili, stirring to coat the onions and garlic well.

Step 6

Add the chopped tomato and cook until the tomato softens and releases its juices, about 3-4 minutes.

Step 7

Introduce the cauliflower florets into the pan, stirring to combine all ingredients. Cover the pan with a lid and let the cauliflower steam in its moisture for about 5-7 minutes, or until it begins to soften.

Step 8

Add the green peas and continue to cook for another 5 minutes, with the lid on, stirring occasionally.

Step 9

Once the cauliflower and peas are cooked to your liking, remove the lid and increase the heat slightly to evaporate any excess moisture.

Step 10

Season with freshly ground black pepper. Stir in chopped coriander leaves and a tablespoon of lemon juice to brighten the flavors.

Step 11

Give it a final mix and serve the Low Sodium Cauliflower Subji warm, with rice or whole grain bread.

Nutrition Facts

Serving size	(985.1g)

Amount per serving	% Daily Value*
Calories	639.9

Total Fat 31.8g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 3.1g
Cholesterol 0mg	0%
Sodium 2445.1mg	0%
Total Carbohydrate 79.6g	0%
Dietary Fiber 19.8g	0%
Total Sugars 38.8g
Protein 19.5g	0%

Vitamin D 0IU	0%
Calcium 244.1mg	0%
Iron 7.8mg	0%
Potassium 2461.6mg	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: 41.9%

Protein: 11.4%

Carbs: 46.6%