Spiced Indian Cauliflower Sabzi: An Easy Vegetarian Delight

Unlock the vibrant flavors of India with this incredibly easy and healthy Cauliflower Sabzi recipe. This vegetarian main or side dish features tender cauliflower florets coated in a rich, aromatic tomato and spice blend, perfect for a quick weeknight meal.

Ingredients

• 1 medium head (about 2 lbs or 900g) cauliflower, cut into 1-inch florets
• 1 medium onion, finely chopped
• 1 tbsp ginger-garlic paste (or 3 cloves garlic and 1-inch ginger, freshly grated)
• 1 can (14.5 oz or 410g) diced tomatoes, well drained, or 1 cup fresh chopped tomatoes
• 2 tbsp ghee or vegetable oil
• 1 tsp cumin powder, ground
• 1 tsp coriander powder, ground
• ½ tsp turmeric powder, ground
• Pinch cayenne powder (optional)
• 1 tsp garam masala, ground
• 2 tbsp fresh cilantro, finely chopped
• ¼ cup water
• Salt, to taste

Instructions

1. Prep the Cauliflower: Begin by thoroughly washing and drying your medium head of cauliflower. Carefully cut it into uniform 1-inch, bite-sized florets. Consistency in size ensures even cooking.
2. Sauté Aromatics: Heat 2 tablespoons of ghee or vegetable oil in a large, heavy-bottomed skillet or pot over medium heat until shimmering. Add the finely chopped onion and sauté for 6-8 minutes, stirring frequently, until it softens and turns translucent, developing a sweet base. Next, stir in the ginger-garlic paste and cook for just 1 minute more, until its aromatic fragrance is released. Avoid browning the garlic.
3. Spice It Up: Reduce the heat slightly. Add 1 teaspoon ground cumin powder, 1 teaspoon ground coriander powder, ½ teaspoon ground turmeric powder, and a pinch of cayenne powder (if desired for a gentle heat). Cook for a brief 30-45 seconds, stirring constantly to prevent burning, allowing the spices to toast and bloom their full, fragrant oils.
4. Add Tomatoes: Pour in the well-drained diced tomatoes (or fresh chopped tomatoes). Stir well, then cook for about 5-7 minutes, occasionally mashing the tomatoes with the back of your spoon, until they break down and the mixture thickens into a rich, pulpy sauce. This allows the tomato’s tartness to mellow.
5. Cook the Cauliflower: Add the prepared cauliflower florets and ¼ cup of water to the skillet. Stir thoroughly to ensure all the florets are coated evenly with the vibrant tomato-spice mixture. Cover the skillet tightly and cook for 15-18 minutes over medium-low heat, or until the cauliflower is tender-crisp but still holds its shape. Stir every 5-7 minutes to prevent sticking and ensure even cooking.
6. Finish with Garam Masala & Cilantro: Remove the lid. Stir in 1 teaspoon ground garam masala and 2 tablespoons of fresh, finely chopped cilantro. Cook for just 1 minute more, allowing the garam masala to infuse its warm, complex aroma and the cilantro to brighten the dish. Taste and season generously with salt as needed. Serve hot.

Chef’s Insight

This Cauliflower Sabzi isn’t just a side; it’s a testament to how simple vegetables can be transformed into something truly spectacular with the right blend of spices and cooking techniques. The key is blooming the spices correctly and not overcooking the cauliflower, preserving its slight bite and sweet flavor.

Cook’s Notes

• Ensure your cauliflower florets are uniform in size for even cooking. Smaller florets cook faster.
• Don’t rush the onion sauté; caramelizing it properly lays a crucial flavor foundation.
• Blooming spices in oil briefly before adding liquids unlocks their full aromatic potential.
• Adjust cayenne to your heat preference. For a milder dish, omit it entirely.
• If using fresh tomatoes, choose ripe, juicy ones for the best flavor.

Customize It

• Add Other Veggies: Incorporate peas, potatoes (cook longer), or bell peppers for a more varied sabzi.
• Protein Boost: Stir in cooked chickpeas, paneer cubes, or even scrambled eggs at the end.
• Creamy Touch: A tablespoon of coconut milk or cashew cream at the very end adds richness.
• Freshness: A squeeze of fresh lemon or lime juice just before serving brightens all the flavors.

Keep & Reheat

• Storage: Leftover Cauliflower Sabzi can be stored in an airtight container in the refrigerator for up to 3-4 days.
• Reheating: Reheat gently on the stovetop over medium-low heat, adding a splash of water if needed to prevent drying out. Microwave reheating is also an option, but the stovetop method yields better texture.
• Freezing: While possible, freezing cauliflower can alter its texture, making it softer. If freezing, cool completely then store in freezer-safe containers for up to 2 months. Thaw overnight in the fridge and reheat as directed.

Prep time: 17 minutes. Cook time: 35 minutes. Yields: 4 servings.

FAQs

Can I use frozen cauliflower for this sabzi?

Yes, you can use frozen cauliflower florets. Do not add the ¼ cup of water as frozen cauliflower releases its own moisture, and cook for a slightly shorter time, checking for tenderness.

How spicy is this dish?

The cayenne powder is optional and can be adjusted to your preference. A pinch provides a mild warmth, but you can omit it for a completely non-spicy version or add more for extra heat.

What if my sabzi is too dry?

If the sabzi seems too dry during cooking, add a tablespoon or two of hot water or vegetable broth to maintain moisture and prevent sticking. Stir it in gradually until the desired consistency is reached.

Is this recipe naturally vegan?

This recipe can easily be made vegan by substituting the ghee with an equal amount of vegetable oil or any other plant-based oil of your choice.

Can I prepare this dish in advance?

Yes, Cauliflower Sabzi is excellent for make-ahead meals. It can be cooked a day or two in advance and stored in an airtight container in the refrigerator.

What does it mean to “bloom the spices”?

Blooming spices refers to cooking them briefly in hot oil (or ghee) at the beginning of the cooking process. This technique helps to release their fat-soluble flavor compounds, intensifying their aroma and taste in the final dish.

How do I know when the cauliflower is tender-crisp?

The cauliflower is tender-crisp when it can be easily pierced with a fork but still retains a slight firmness and bite. Avoid overcooking, which can lead to mushy cauliflower.

[redirect_script url=”aHR0cHM6Ly93d3cuY29va2luZ3dpdGhsb3JhLmNvbS9jYXVsaWZsb3dlci1zYWJ6aS1yZWNpcGUtd2l0aC1pbmRpYW4tc3BpY2VzP3V0bV9zb3VyY2U9cGludGVyZXN0LmNvbSZ1dG1fbWVkaXVtPXJlZmVycmFs”]