Tandoori-Style Cauliflower (Tandoori Gobhi)

Vegetarian
Gluten Free
Health score
9%
Tandoori-Style Cauliflower (Tandoori Gobhi)
45 min.
6
84kcal

Suggestions


If you're looking for a delicious, vegetarian side dish that is sure to impress your guests, look no further than Tandoori-Style Cauliflower, or Tandoori Gobhi. This vibrant dish features tender cauliflower florets marinated in a rich blend of spices, giving it a unique flavor that embodies the essence of Indian cuisine. With its enticing aroma and beautiful color, it's a feast for the senses!

This recipe is not only gluten-free but also incredibly healthy, containing just 84 calories per serving. It elevates the humble cauliflower to a dish that’s packed with flavor, thanks to fragrant spices like cardamom, cinnamon, and ginger. Plus, the creamy yogurt sauce perfectly balances the heat from the spices, creating a harmonious blend that is both soothing and satisfying.

Perfect for gatherings or as a comforting addition to your weeknight dinner, Tandoori-Style Cauliflower can be served alongside a variety of main dishes or enjoyed on its own as a light meal. With a preparation time of just 45 minutes, it’s easy to whip up this delightful dish that showcases the versatile cauliflower. Impress your friends and family with this stunning side that’s as nutritious as it is delicious!

Ingredients

  •  bay leaves 
  • 1.5 teaspoons canola oil 
  •  cardamom pods 
  • cups cauliflower florets 
  • stick cinnamon (1-inch)
  • 0.3 cup cilantro leaves fresh chopped
  • 1.5 teaspoons ginger fresh grated peeled
  •  garlic clove minced
  • 0.5 ounce blanched almonds and finely
  • 0.3 teaspoon ground pepper red
  • 0.5 teaspoon turmeric 
  • tablespoon juice of lemon fresh
  • 0.5 teaspoon salt 
  • teaspoon salt 
  • tablespoons yogurt plain whole
  • 0.3 cup water 
  • cups water 
  • 1.5 cups onion white chopped

Equipment

  • frying pan
  • sauce pan
  • oven
  • blender
  • baking pan

Directions

  1. To prepare cauliflower, bring first 3 ingredients to a boil in a large saucepan.
  2. Add cauliflower florets; cover, reduce heat, and simmer 5 minutes or just until tender (do not overcook).
  3. Drain.
  4. To prepare spice mix, combine cardamom, cloves, cinnamon, and bay leaf in a medium nonstick skillet; cook over medium heat 2 minutes or until toasted and fragrant.
  5. Place mixture in a coffee or spice grinder; process until ground.
  6. To prepare sauce, heat oil in skillet over medium heat.
  7. Add onion; saut 8 minutes or until lightly browned. Stir in cardamom mixture, almonds, and next 5 ingredients (through garlic); cook 2 minutes.
  8. Remove from heat; cool slightly.
  9. Preheat oven to 35
  10. Place onion mixture and 1/3 cup water in a blender, and process until almost smooth, scraping sides of blender occasionally.
  11. Place onion mixture in skillet; gradually stir in yogurt. Cook over low heat 5 minutes, stirring frequently.
  12. Place cauliflower in a shallow 2-quart baking dish; pour onion mixture over cauliflower, tossing to coat.
  13. Bake at 350 for 20 minutes or until thoroughly heated and just beginning to brown.
  14. Sprinkle with cilantro.

Nutrition Facts

Calories84kcal
Protein16.39%
Fat32.12%
Carbs51.49%

Properties

Glycemic Index
33.67
Glycemic Load
2.14
Inflammation Score
-9
Nutrition Score
10.646956459336%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.03mg
Luteolin
0.1mg
Isorhamnetin
2mg
Kaempferol
0.62mg
Myricetin
0.04mg
Quercetin
9.05mg

Nutrients percent of daily need

Calories:83.74kcal
4.19%
Fat:3.32g
5.1%
Saturated Fat:0.75g
4.7%
Carbohydrates:11.96g
3.99%
Net Carbohydrates:8.42g
3.06%
Sugar:4.77g
5.3%
Cholesterol:2.6mg
0.87%
Sodium:630.11mg
27.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.81g
7.61%
Vitamin C:53.18mg
64.46%
Manganese:0.59mg
29.31%
Vitamin K:18.78µg
17.88%
Folate:68.39µg
17.1%
Fiber:3.54g
14.16%
Vitamin B6:0.27mg
13.52%
Potassium:434.18mg
12.41%
Phosphorus:91.22mg
9.12%
Vitamin B5:0.82mg
8.21%
Magnesium:32.32mg
8.08%
Calcium:77.64mg
7.76%
Vitamin B2:0.12mg
7.17%
Vitamin E:0.9mg
6.02%
Copper:0.12mg
5.78%
Vitamin B1:0.08mg
5.66%
Iron:0.86mg
4.8%
Zinc:0.63mg
4.23%
Vitamin B3:0.71mg
3.53%
Selenium:1.58µg
2.25%
Vitamin A:103.46IU
2.07%
Vitamin B12:0.07µg
1.23%
Source:My Recipes