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Cauliflower Peas

Cauliflower Peas

161kcal
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Prep 15 minutes
Cook 30 minutes
Total 45 minutes
A simple and flavorful Cauliflower Peas (gobi matar) recipe made with a lightly spiced tomato base. This quick, everyday dish highlights the natural texture of cauliflower while layering in classic Indian flavors - perfect for a weeknight meal or a comforting side.
Servings 4 portions
Course Accompaniment, Main Course
Cuisine Indian

Ingredients

  • 2 tbsp Olive Oil or other oil
  • 1 Cauliflower separated into bite-sized pieces
  • 1 cup Green peas
  • 1 tsp Cumin Seeds
  • 1 tbsp Ginger Juliennes
  • 1 cup Onions diced
  • 1/2 cup Tomato Puree or 2 diced tomatoes
  • 2 tsp Coriander Powder
  • 1/2 tsp Turmeric Powder
  • 1/2 tsp Dried Fenugreek Leaves
  • 1/2 tsp Salt adjust to taste

Method

Preparation
  1. Stem and core the cauliflower and cut it into flowerets. A medium cauliflower should yield about 4 cups of flowerets.
    2. Cut cauliflower into evenly sized florets so they cook uniformly.
  2. If using frozen peas, thaw them fully and drain well to avoid excess moisture in the pan.
Cooking
  1. Heat the oil and add the cumin seeds.
    Cumin seeds being fried
    2. Make sure the oil is hot before adding the seeds — they should sizzle immediately to release their aroma, not sit quietly.
  2. When the cumin seeds start to sizzle add the onions.
  3. When the onions start to turn brown add the ginger.
    4. Don’t rush this step. Light browning builds the base flavor of the dish.
  4. Stir and cook for another 1-2 minutes until the ginger is cooked and add the tomatoes and all the spices.
    5. When the ginger is cooked, it looks slightly softened and no longer appears wet or fibrous.
  5. Mix well and cook for another 3-4 minutes until the tomatoes are cooked.
    6. If you’re using tomato puree, you’ll notice the oil separating from the mixture, a clear sign that the tomatoes have cooked through.
    With fresh diced tomatoes, they will soften, break down, and lose their shape, creating a rich, cohesive base for the dish.
  6. Add the cauliflower, peas and salt. Mix well so that the all the flowerets and peas are coated in the sauce. Cook on medium heat for 2-3 minutes.
  7. Reduce the heat, add 1 tbsp of water and cover the pan and cook until it is ready (about 15 minutes) stirring occasionally.
  8. Turn off the heat when the cauliflower is tender-crisp.
    9. The cauliflower should remain firm and hold its shape without wilting, even when fully cooked. You can test by gently poking a floret with a fork - it should pierce easily but still feel slightly firm at the core. Maintaining this tender-crisp texture ensures that each bite has a satisfying crunch while soaking up the flavors of the spices.
  9. Add the Dried Fenugreek Leaves (optional, but recommended) and mix well. See recipe notes on how to check if the cauliflower is done.

Nutrition

Calories161kcalCarbohydrates20gProtein6gFat8gSaturated Fat1gPolyunsaturated Fat1gMonounsaturated Fat5gSodium348mgPotassium748mgFiber7gSugar8gVitamin A451IUVitamin C91mgCalcium68mgIron2mg

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