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Cauliflower Sabji is an Indian vegetable side dish spiced with curry flavors. It’s simple to make, and full of flavor. An excellent way to get a healthy serving of vegetables into your daily diet! Vegan and gluten-free too!
“Sabji” is one of my favorite types of Indian food.
It’s basically different vegetables cooked with spices and curry flavors, and when it’s made well, it can be a great way to get TONS of veggies into your diet. It’s low in calories, high in fiber, and you don’t even realize how much veggies you’re eating because it is so flavorful!
And this cauliflower sabji recipe is one of my all time favorites. It’s similar to a cauliflower stir fry or a dry cauliflower curry.
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Keep in mind, this is the type of Indian food you’ll find in Indian homes everywhere – which is a far cry from the creamy, heavier dishes you’d see at most Indian restaurants.
Oh and it’s super easy to make! This quick recipe takes less than 30 minutes!
There’s no way you won’t like veggies after preparing them this way.
Sometimes I like spreading a bit of yogurt on a whole wheat tortilla and using the sabji as filling for a wrap, other times I’ll eat it in the traditional way with rice and lentils and roti (basically freshly made tortillas), and quite often I’ll eat it straight – as a snack when I’m passing through my kitchen.
No matter how you eat it, there’s no denying how tasty and flavorful this cauliflower sabzi recipe is. And for those of you who are new to Indian cooking – this is so easy to make – once you have the spices that’s all you need to make this dish taste amazing.
I hope you love this yummy recipe as much as me and my family do! It is a classic healthy vegetarian Indian recipe!
Why will you love this cauliflower sabji?
- It’s loaded with tons of flavor from the Indian spices.
- It’s quick and easy to make! Only 30 minutes start to finish!
- It’s the perfect side dish, but can also be a main meal when paired with dal and roti.
- Low calorie, low in fat, while high in vitamins and minerals!
How to Make Cauliflower Sabji
Recipe Ingredients and Notes
Head of Cauliflower: Wash your cauliflower thoroughly. Then chop into small florets. Or you can buy a 12 oz package of fresh cauliflower florets to save yourself the chopping time.
Green Peas and Carrots: Using a frozen peas and carrots mix makes this recipe super simple! The peas and carrots plump up nicely and add a contrast of colors.
Small Potato: Chop into small chunks. I like to use a Yukon Gold potato. It is the perfect size, and has a nice buttery texture.
Green Chile: Keep the chili whole. It adds a touch of heat, but you can take out before serving. I suggest using a serrano chile.
Indian Spices: Mustard seeds, cumin seeds, hing, turmeric powder, salt, and cumin. If you do not have these spices in your home you can find them in most any Indian grocery store, as well as spice shops. Sometimes I like to add a pinch of garam masala powder at the end of cooking, and if you like sabjis with even more of a “kick” add some red chili powder as well.
Fresh Cilantro: Chop and add at the end before serving. The cilantro adds a nice touch of fresh herbal flavor. You can also add a squeeze of lemon juice for a bit more acidity if you like.
Tools and Equipment You’ll Need
Step by Step Instructions
Prep Your Veggies:Cut the cauliflower and potato into bite sized pieces and set aside. I like to cut them into a similar size, then they cook at the same pace.
Saute Your Spices:Heat oil on medium high heat in a large pan, add the mustard seeds and cumin seeds until they pop. This is an important step to bringing out the aromatics in the spices. Then add the hing, turmeric, green chile and potatoes. Stir for 15-30 seconds to combine. Then add the cauliflower, carrots and peas and stir again.
Let The Sabji Cook Through:Add the salt and cumin powder, cover and let cook on low heat for 10-20 minutes (depending on how cooked through you like your veggies). You might have to add a little water if your veggies keep sticking to the bottom of your pan. Meanwhile, chop your cilantro.
Serve Warm!Right before you’re ready to serve the sabji, add the cilantro.
Is Cauliflower Sabji Healthy?
Yes!! Here are some of the awesome health benefits of this sabji.
Low in Calories and Fat: Unlike the vegetable dishes you’ll find at an Indian restaurant, this cauliflower vegetable dish is low in calories and fat. Made with a minimal amount of oil. Each serving has only 112 calories, and 5 grams of fat!
Rich in Vitamins and Nutrients: This aloo gobi recipe is packed with healthy ingredients like cauliflower, peas and potatoes! Cauliflower contains some of nearly every vitamin and mineral you need! It is a particularly good source of Vitamin C, Vitamin K, and folate. It’s also a member of the antioxidant-rich cruciferous family. Peas and potatoes are both rich in iron, Vitamin C and B Vitamins.
Good Source of Plant Protein: For a vegetable dish, this recipe is rather high in protein, with 5 grams of protein per serving! Protein has so many health benefits — from helping with energy, muscle recovery, and more. Peas and cauliflower are two vegetables that are particularly good sources of protein!
Recipe FAQs
Will kids enjoy this Indian side dish?
This dry sabzi brings vegetables to life! It’s super flavorful, and not boring at all. If your kids aren’t super into eating their veggies, have them give this recipe a try! It’s not too spicy, but has lots of warm spices and flavors. It is a relatively dry dish, so you can always pair it with some plain Greek yogurt as a creamy sauce or topping.
What is the difference between Indian sabzi and sabji?
Sabzi and Sabji are basically the same thing! They just have a different spelling. Both are Indian vegetable dishes made with Indian spices. This particular sabji is also called aloo gobi (or aloo gobhi) in Indian restaurants – which literally means “potato cauliflower”.
What is the best way to serve this cauliflower dish?
There are lots of different ways to serve this sabji, since it can often be part of a spread with a bunch of other Indian dishes. For a simple meal, I like to serve sabji with brown rice, cooked lentils and whole wheat roti (or a whole wheat tortilla). Low-fat Greek yogurt is an optional side for even more protein!
How do you store and keep leftovers?
Allow the cauliflower to cool to room temperature. Then transfer it to an air tight container. Store in the refrigerator for 3-5 days. When ready to reheat, transfer to a microwave safe dish, and warm in the microwave until heated through.
Can you freeze cauliflower sabji?
Yes! You can freeze this dish. Simply transfer the contents to a freezer safe container. Make sure all air is out of the bag or container to prevent freezer burn. Label with the contents and date. It will keep in the freezer for 2-3 months.
Top Tips for Making Cauliflower Sabji
- Use pre-cut cauliflower florets to save time. You could also use frozen cauliflower florets. Cooking time will be reduced.
- Make sure to cook the mustard and cumin seeds in oil. Be patient and allow them to pop before adding any other additional ingredients. This creates a super fragrant and flavorful dish!
- Be careful not to overcook your cauliflower. I like mine with some texture (not too soft).
More Vegetarian Indian Recipes!
- Indian Vegetables
- Indian Cabbage with Peas
- Vegan Palak Paneer
- Red Lentil Dahl
- 25 Vegetarian Indian Recipes with a Healthy Makeover
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5 from 5 votes
Cauliflower Sabji with Peas and Carrots
Cauliflower Sabji is an Indian vegetable side dish spiced with curry flavors. It's simple to make, and full of flavor. An excellent way to get a healthy serving of vegetables into your daily diet!
Prep Time10 minutes mins
Cook Time20 minutes mins
Total Time30 minutes mins
Course: Side Dish
Cuisine: Indian
Servings: 4 servings
Calories: 112kcal
Author: Anjali Shah
Ingredients
- 2 tsp canola oil
- 1 tsp mustard seeds
- ½ tsp cumin seeds
- ¼ tsp hing aka Asafoetida
- ½ tsp ground turmeric
- ½ green chile like a serrano chile, kept whole, not diced
- 1 small potato diced
- 1 cauliflower head cut into florets
- ½ cup frozen peas or ¼ cup frozen peas + ¼ cup frozen carrots
- ¾ tsp salt
- ¼ tsp ground cumin
- Cilantro chopped (as a garnish)
Instructions
Cut the cauliflower and potato into bite sized pieces and set aside. I like to cut them into a similar size, then they cook at the same pace.
Heat the oil on medium high heat in a large skillet, add the mustard seeds and cumin seeds until they pop. Then add the hing, turmeric, green chile and potatoes. Stir for 15-30 seconds to combine. Then add the cauliflower, carrots and peas and stir again.
Add the salt and cumin powder, cover and let cook on medium-low for 10-20 minutes (depending on how cooked through you like your veggies). Meanwhile, chop your cilantro.
Right before you’re ready to serve the sabji, add the cilantro.
Notes
Top Tips for Making Cauliflower Sabji
- Use pre-cut cauliflower florets to save time. You could also use frozen cauliflower florets. Cooking time will be reduced.
- Make sure to cook the mustard and cumin seeds in oil. Be patient and allow them to pop before adding any other additional ingredients. This creates a super fragrant and flavorful dish!
- Be careful not to overcook your cauliflower. I like mine with some texture (not too soft).
Nutrition
Calories: 112kcal | Carbohydrates: 19g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 516mg | Potassium: 707mg | Fiber: 5g | Sugar: 3g
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