This cauliflower scramble or gobhi ki
The word “bhurji” in Hindi is used for all dry preparations where the main vegetable is finely chopped (like with cauliflower) or crumbled (like with cottage cheese/ paneer or tofu) or scrambled (like with eggs) .
The recipe is super simple with just 3 main ingredients — cauliflower, oil, and spices. Finely chopped cauliflower is lightly sautéed in oil with aromatic spices. Easy, delicious, and ready in just 20 mins. In this recipe, I use mustard seeds, dry red chilies, and curry leaves to give this cauliflower scramble a very Indian flavor.
How to identify fresh cauliflower?
While buying, look for cauliflower that has a creamy white color and compact head with densely packed florets. The florets should be free of blemishes, browning, or any wet spots. Also check for fresh green leaves.
Avoid any cauliflower where the florets are all spread out. Slight bruising is fine but avoid if it has brown or blackened marks. They are signs of old cauliflower. Sometimes vendors may chip off the marks so be careful to look closely.
Health Benefits of Cauliflower
Cauliflower is a highly nutritious vegetable. It is a good source of fiber, antioxidants, vitamins, and minerals like manganese, potassium, Vitamin C, and K.
- Nutritional value of Cauliflower: 100g of cauliflower provide 25 calories, 0.3g fat, 2g of dietary fiber, and 1.9g of protein. It is a good source of Vitamin C, providing 80% of daily vitamin C requirement. Plus cauliflower is 92% water. [source]
- Fights cancer: Cauliflower belongs to cruciferous vegetables family. This family of vegetables is rich in fibre, anti-oxidants, and they have high cancer-fighting properties and anti-inflammatory properties.
- Helps in weight loss: Cauliflower has low calories, almost zero fat, high fiber, and high water content. You can eat a lot of cauliflower without gaining much weight and also feel full for longer.
- Better digestive system: Cauliflower is a good source of fiber which helps maintain a healthy gut and overall digestive health.
When making this cauliflower scramble recipe for breakfast, you may only use turmeric, salt
Cauliflower Scramble | Gobhi ki bhurji
Ingredients (1cup = 240ml; 1tbsp = 15ml; 1tsp = 5ml)
- 2 tbsp Olive oil
- 1 pinch asafoetida
- 1 tsp mustard seeds
- 2 dry red chillies
- 5-6 curry leaves
- 1 inch fresh ginger root grated
- 1 cauliflower head cut into florets (~500gms, use the soft stem too)
- 1 tsp turmeric powder
- 1 tsp Kashmiri red chili powder use regular red chili for more heat
- 1 tsp garam masala
- Salt to taste
- Bring around 4-5 cups of water to boil. Add a little salt to the boiled water.
- Place the cauliflower florets in the boiled water. Cover and let it boil in the water for 5 mins. This helps remove any dirt that might have stuck inside the florets.
- Drain in a colander and let the cauliflower air dry. Finely chop the florets with the soft stem.
- Heat oil in a pan on medium heat.
- Once the oil is hot, temper with asafoetida, mustard seeds, dried chilies, curry leaves, and grated ginger. Gently sauté for half a minute so that the spices infuse the oil.
- Add the chopped cauliflower. Toss and mix well.
- Cover and cook on low flame for about 5 minutes. Check and stir in between to ensure that the cauliflower is not sticking to bottom of the pan.
- Add turmeric, red chili powder, garam masala, and salt. Mix well and cook covered for another 5 minutes till the cauliflower is soft and well cooked.
- For a stronger flavor, use mustard oil instead of Olive oil.
- Nutritional Information is the approximate information for 1 serving.
Cauliflower is a healthy low carb alternative to many grains. If you are looking for healthy cauliflower recipe ideas, you might find these recipes helpful:
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