Spiced Cauliflower and Potato Bhaji
This fragrant Spiced Cauliflower and Potato Bhaji is a delightful vegetarian dish that serves as a perfect side or a satisfying main course. Adapted from a traditional potato bhaji recipe, this dish bursts with flavor from toasted spices and fresh ingredients. Made with nonfat yogurt, it’s a guilt-free indulgence that’s both hearty and refreshing. The combination of tender cauliflower and creamy potatoes, complemented by vibrant peas, makes for a colorful and nutritious meal that everyone will love.
4
Servings
N/A
Calories
15
Ingredients
Ingredients
Mustard seeds
1 teaspoon (dry roasted for masala)
Cumin seeds
1 teaspoon (dry roasted for masala)
Onions
2 (thinly sliced)
Garlic
2 cloves (crushed)
Red chile
1 medium (sliced (optional for heat))
Turmeric powder
1 teaspoon
Ground coriander
1/2 teaspoon
Chopped fennel
1 tablespoon
Bombay curry powder or garam masala
2 teaspoons ((use one or the other based on preference))
Cauliflower
1 medium (broken into florets and hard stem discarded)
Potato
1/2 kg (peeled and cubed)
Water
1 cup (divided into two portions)
Plain nonfat yogurt
1 cup
Frozen peas
2 cups
Coriander leaves
to garnish
Instructions
1
In a non-stick pan or wok, dry fry the mustard and cumin seeds over medium heat until they begin to pop, releasing their aromas.
2
Add the sliced onions and crushed garlic to the pan along with 1/3 cup of water. Cook, stirring occasionally, until the onions become softened and translucent.
3
Stir in the sliced red chile (if using), turmeric, ground coriander, chopped fennel, and your choice of curry powder or garam masala. Mix well to coat the onions in spices.
4
Add the cauliflower florets and cubed potatoes to the pan along with 2/3 cup of water. Stir to combine and allow the mixture to cook for about 5 minutes, stirring occasionally until the vegetables begin to soften.
5
Reduce the heat, then add the plain nonfat yogurt, mixing thoroughly. Partly cover the pan and let it simmer for 10-15 minutes, or until the vegetables are tender.
6
Afterward, stir in the frozen peas and cook for an additional 5 minutes until heated through.
7
Remove from heat, garnish with fresh coriander leaves, and serve warm.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Spiced Cauliflower and Potato Bhaji?
It is a fragrant, vegetarian Indian dish made with cauliflower, potatoes, peas, and a blend of spices, served as either a side or a main course.
Is this recipe vegetarian?
Yes, this dish is completely vegetarian and uses nonfat yogurt as a creamy base.
Is this bhaji healthy?
Yes, it is considered a healthy and low-fat dish because it uses nonfat yogurt and no oil for frying.
How many people does this recipe serve?
This recipe is designed to provide 4 servings.
What are the main vegetables in this dish?
The main vegetables are cauliflower, potatoes, and frozen peas.
Can I use garam masala instead of curry powder?
Yes, the recipe allows for the use of either Bombay curry powder or garam masala depending on your preference.
How do I cook the seeds?
The mustard and cumin seeds should be dry fried in a non-stick pan over medium heat until they begin to pop.
How do I soften the onions without oil?
The onions are cooked with 1/3 cup of water until they become softened and translucent.
How should the cauliflower be prepared?
The cauliflower should be broken into florets and the hard stem should be discarded.
What is the preparation for the potatoes?
The potatoes should be peeled and cut into cubes.
Is this dish spicy?
The dish is spiced with turmeric, coriander, and curry powder; a red chile can be added for extra heat if desired.
Can I use fat-free yogurt?
Yes, the recipe specifically calls for plain nonfat yogurt.
When do I add the frozen peas?
The frozen peas are added after the vegetables are tender and cooked for an additional 5 minutes.
How long do the vegetables need to simmer?
After adding the yogurt, the vegetables should simmer for 10-15 minutes until tender.
What is the garnish for this bhaji?
The dish is garnished with fresh coriander leaves.
What spices are used in the base?
The base spices include mustard seeds, cumin seeds, turmeric, ground coriander, and fennel.
Is the red chile mandatory?
No, the sliced red chile is optional and used for added heat.
How much water is needed in total?
A total of 1 cup of water is used, divided into 1/3 cup for the onions and 2/3 cup for the vegetables.
What type of pan is best for this recipe?
A non-stick pan or a wok is recommended for cooking this bhaji.
What category does this recipe fall into?
This recipe is categorized under Cauliflower dishes.
Does this recipe include fennel?
Yes, it uses 1 tablespoon of chopped fennel for added flavor.
How do I know the seeds are finished toasting?
They will begin to pop and release their fragrant aroma.
Can this be a main course?
Yes, it is described as a satisfying main course or a perfect side dish.
How much garlic is required?
The recipe calls for 2 crushed cloves of garlic.
Is the pan covered during cooking?
The pan should be partly covered while the vegetables are simmering with the yogurt.
How are the onions sliced?
The onions should be thinly sliced before cooking.
What type of peas should I use?
The recipe specifies using 2 cups of frozen peas.
Is there any turmeric in this recipe?
Yes, 1 teaspoon of turmeric powder is used to give the dish flavor and color.
How much ground coriander is used?
The recipe calls for 1/2 teaspoon of ground coriander.
What should I do with the cauliflower stem?
The hard stem of the cauliflower should be discarded.