This page may contain affiliate links. I receive a small commission at no cost to you when you make a purchase using my link. This post is about the nutritious and delicious dish called Phul Gobi.
Phul Gobi Is A Great Way To Enjoy Cauliflower!
Cauliflower seems to be all the rage lately! Cauliflower rice and cauliflower pizza crusts are extremely popular. I have even seen cauliflower tortillas!
One of my favorite ways to enjoy this most amazing vegetable is to make the Indian cauliflower dish called Phul Gobi. Phul Gobi is braised cauliflower seasoned with turmeric, garam masala, and salt. I am including onion and colorful bell peppers to make it extra attractive and extra nutritious as well!
Benefits of Eating Cauliflower and Bell Peppers
Cauliflower is on a list of Powerhouse Fruits and Vegetables from the CDC. I just discovered this list of produce ranked by nutrient density. These are supposed to be some of the best foods you can eat to help prevent chronic disease. Cauliflower is #24!
This delicious vegetable is a great source of fiber and vitamins. Some of the vitamins include the B-vitamins, C, and K. It also contains cancer fighting antioxidants. I'm going to work on incorporating more cauliflower into my diet after learning this!
But wait! I am including bell peppers with the cauliflower, which makes this dish even more nutritious! Bell peppers are rich with antioxidants and vitamins, especially Vitamin C. Please view this great article on the Health Benefits of eating bell peppers by Healthline.com.
What Spices Are Needed to Make Phul Gobi?
The spices used to season the Phul Gobi are turmeric, garam masala, and salt to taste.
Garam masala is an incredible mix of spices. It typically includes cumin, coriander, cardamom, bay leaves, star anise, cloves, and nutmeg. There are certainly variations and seemingly endless varieties of types of garam masala. They have one thing in common: they are supremely aromatic! Please take the time to inhale the scent of this spice mix when you make this dish.
Now let's talk about turmeric. Turmeric (and especially curcumin which is its most active compound) also has many health benefits associated with it! There is also a great article, again from Healthline.com, called "10 Proven Health Benefits of Turmeric and Curcumin" which is really fascinating and worth reading.
Turmeric is what gives Indian curries their yellow color. Here, you can see how beautifully the cauliflower takes on a yellow hue once turmeric is added to it.
I know you will love this dish! So many things to love here...its simplicity and attractiveness, delicious and delicate flavor, and its great nutritional value.
This makes a fantastic side dish to an Indian curry, or as a side to any main meal. I've been eating it with some rice, and enjoying the sweet flavor of the bell peppers as well as the tender and delicious yellow hued cauliflower.
I hope you will give this a try! Enjoy!
SOME OTHER DISHES YOU MAY ENJOY
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Cheers,
Grace
Phul Gobi
Ingredients
- 1 tablespoon olive oil
- ½ onion sliced
- 1 cauliflower broken into florets
- 2 Thai chilis minced (leave out if you prefer a milder dish)
- ½ green bell pepper sliced (seeds and pith removed)
- ½ yellow bell pepper sliced (seeds and pith removed)
- ½ red bell pepper sliced (seeds and pith removed)
- 1 ts turmeric
- ½ ts garam masala
- salt to taste
- ¼ cup vegetable stock or water
Instructions
- Add the olive oil to a large saute pan (that can be covered) on medium high. Once the oil is hot add the onion and stir fry for around 5 minutes until softened. Then add the garam masala and turmeric. Stir constantly for 1 minute.
- Add the cauliflower and stir. Lower the heat to around med-low to medium, and add ¼ cup vegetable stock or water. Cover, and cook for around 10 minutes.
- Remove the cover, and add the chilis and sliced bell peppers. Stir, cover, and cook for an additional 5 minutes. Add salt to taste.
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