cauliflower stir fry recipe | gobi fry | gobi tomato sabzi |

by Tarla Dalal

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about cauliflower stir fry▼

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cooking gobi▼

making cauliflower stir fry▼

tips for cauliflower stir fry▼

calories of cauliflower stir fry▼

cauliflower stir fry recipe | gobi fry | gobi tomato sabzi | with 29 amazing images.

cauliflower stir fry recipe | gobi fry | gobi tomato sabzi is a quick and easy recipe which can be served within 20 minutes. Learn how to make gobi fry.

To make cauliflower stir fry, boil enough water in a deep non-stick pan, add the cauliflower florets, turmeric powder and salt, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Drain and keep aside. Heat the oil in a broad non-stick pan, add the ginger-garlic paste and green chillies and saute on a medium flame for 1 minute. Add the chilli powder, dried fenugreek leaves, garam masala and tomatoes and cook on a medium flame for 2 minutes. Add the cauliflower, coriander and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Serve immediately.

As soon as you taste this gobi fry, you are sure to wonder how a sober vegetable turned into such an exciting ingredient! The magic is all thanks to the classic flavour bestowed by kasuri methi, with a little help from tomatoes and coriander too.

You are also sure to notice the presence of coriander in this recipe, as it is used in much higher quantities as a key ingredient rather than as a standard garnish. Of course, we cannot forget the aromatic presence of ginger, garlic and green chillies along with garam masala in gobi tomato sabzi.

Despite the exotic flavour and texture, the best part is that this cauliflower stir fry can be made easily with readily available ingredients. So, go ahead and give it a shot right away!

Tips for cauliflower stir fry. 1. While cooking cauliflower with salt and turmeric powder, they should only be parboiled and not cooked completely. They need to maintain their crunch. 2. Serve gobi tomato stir fry with bajra roti.

Enjoy cauliflower stir fry recipe | gobi fry | gobi tomato sabzi | with step by step photos.

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Cauliflower Stir Fry, Gobi Fry recipe - How to make Cauliflower Stir Fry, Gobi Fry

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Preparation Time: 15 mins Cooking Time: 8 mins Total Time: 23 mins 4Makes 4 servings
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Ingredients

3 cups cauliflower florets
1/4 tsp turmeric powder (haldi)
salt to taste
2 tbsp oil
2 tsp ginger-garlic (adrak-lehsun) paste
3 green chillies , slit each into 2
1/2 tsp chilli powder
2 tsp dried fenugreek leaves (kasuri methi)
1/2 tsp garam masala
1 1/2 cups finely finely chopped tomatoes
1/4 cup chopped coriander (dhania)

Method

For cauliflower stir fry

To make cauliflower stir fry, boil enough water in a deep non-stick pan, add the cauliflower florets, turmeric powder and salt, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Drain and keep aside.
Heat the oil in a broad non-stick pan, add the ginger-garlic paste and green chillies and saute on a medium flame for 1 minute.
Add the chilli powder, dried fenugreek leaves, garam masala and tomatoes and cook on a medium flame for 2 minutes.
Add the cauliflower, coriander and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
Serve cauliflower stir fry immediately.

Cauliflower Stir Fry, Gobi Fry recipe with step by step photos

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what is cauliflower stir fry made off?

what is cauliflower stir fry made off? gobi fry is made from easily available ingredients in India such as 3 cups cauliflower florets, 1/4 tsp turmeric powder (haldi)
salt to taste, 2 tbsp oil, 2 tsp ginger-garlic (adrak-lehsun) paste, 2 tsp finely chopped green chillies, 1/2 tsp chilli powder, 2 tsp dried fenugreek leaves (kasuri methi), 1 1/2 cups finely chopped tomatoes, 1/2 tsp garam masala and 1/4 cup chopped coriander (dhania). See below image of list of ingredients for cauliflower stir fry.

cooking gobi

To prepare cauliflower stir fry recipe | gobi fry | gobi tomato sabzi | firstly clean the cauliflower head, remove the leaves and cut them into small to medium-sized (bite-sized) florets. Small size will cook faster.
Boil water in a deep non stick pan.
Add the cauliflower florets.

Add 1/4 tsp turmeric powder (haldi).
Add salt to taste. We added 1/4 tsp salt.
Cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
Drain.
Place in a bowl to use in cauliflower fry.

making cauliflower stir fry

To make cauliflower stir fry recipe | gobi fry | gobi tomato stir fry | heat 2 tbsp oil in a broad non-stick pan.
Add 2 tsp ginger-garlic (adrak-lehsun) paste.
Add 3 tsp green chillies, slit each into 2.
Sauté on a medium flame for 1 minute.
Add 1/2 tsp chilli powder.

Add 2 tsp dried fenugreek leaves (kasuri methi).
Add 1/2 tsp garam masala.
Add 1 1/2 cups finely chopped tomatoes.
Mix well.
Cook on a medium flame for 2 minutes, while stirring occasionally.

Add the cauliflower.
Add 1/4 cup chopped coriander (dhania).
Add salt to taste. We added 3/4 tsp salt.
Mix well.
Cook on a medium flame for 2 minutes, while stirring occasionally.

Put cauliflower stir fry | gobi fry | gobi tomato stir fry | in a serving bowl.
Serve cauliflower stir fry | gobi fry | gobi tomato stir fry | immediately.

tips for cauliflower stir fry

Serve gobi tomato stir fry with bajra roti.

benefits of cauliflower stir fry

Cauliflower Stir Fry, Gobi Fryis rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
1. Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 122% of RDA.
2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 25% of RDA.