Gobhi Tamatar Pyaz (No-Fry Method)
35 minutes
121 reads
About Gobhi Tamatar Pyaz (No-Fry Method)
Gobhi Tamatar Pyaz is a simple Indian cauliflower sabzi prepared without frying. The gobhi is lightly steamed first and then cooked gently with onion and tomato masala, keeping the dish light and easy to digest.This no-fry method uses minimal oil while still delivering good flavour, making it suitable for regular meals as part of a structured weight loss plan.
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Recipe Time & More
Prep15 minutes
Cook20 minutes
Total35 minutes
Ingredients
For Gobhi Tamatar Pyaz
- 1 Cauliflower medium, cut into florets
- 1 Onion medium, finely chopped
- 2 Tomatoes medium, finely chopped or pureed
- 1 tbsp Oil mustard oil or any cooking oil
- 1/2 tsp Cumin seeds
- 1/2 tsp Ginger paste optional
- 1/2 tsp Turmeric powder
- 1/2 tsp Red chilli powder adjust to taste
- 1 tsp Coriander powder
- 1-2 tsp Salt to taste
- 2–3 tbsp Water as needed
- Coriander fresh, for garnish
Instructions
- Steam or blanch the gobhi florets until half-cooked and set aside.1 Cauliflower
- Heat oil in a kadhai and add cumin seeds. Let them crackle.1 tbsp Oil, 1/2 tsp Cumin seeds
- Add chopped onion and sauté until soft and lightly golden.1 Onion
- Add ginger paste and sauté for 30 seconds.1/2 tsp Ginger paste
- Add tomatoes, salt, turmeric, red chilli powder, and coriander powder. Cover and cook on low until tomatoes soften.2 Tomatoes, 1/2 tsp Red chilli powder, 1 tsp Coriander powder, 1-2 tsp Salt, 1/2 tsp Turmeric powder
- Add the steamed gobhi and mix gently. Add a little water, cover, and cook for 5–7 minutes on low heat.1 Cauliflower, 2–3 tbsp Water
- Check seasoning, garnish with fresh coriander, and switch off the heat.Coriander
Recipe Notes
Good To Know
- Steaming or blanching replaces frying and keeps gobhi light.
- Using mustard oil adds depth even with minimal quantity.
Expert Tips
- Slightly mash a few tomato pieces while cooking for thicker gravy.
- Add a pinch of garam masala at the end if desired.
- For a satvik version, skip onion and ginger.
Storage Instructions
- Best consumed fresh.
- Can be refrigerated for up to 24 hours.
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Recipe Nutrition
Calories: 187kcalCarbohydrates: 26gProtein: 8gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.03gSodium: 1268mgPotassium: 1276mgFiber: 9gSugar: 11gVitamin A: 1180IUVitamin C: 160mgCalcium: 104mgIron: 2mg
