MASALA GOBHI |MASALA CAULIFLOWER

Ingredients

• 500 gcauliflower
• 2 mediumtomatoes, thinly sliced
• 1 mediumonion, sliced
• 8–10curry leaves
• 5–6 clovesgarlic, finely chopped
• 1 tspginger paste
• ½ tspmustard seeds
• 1 tspred chilli powder
• 1fresh red or green chilli, finely chopped
• 2 tbspoil
• ¼ tspasafoetida
• ½ tspturmeric powder
• 1 tspurad dal (split white beans)
• 1 tspsalt
• ½ tspsambar spice powder
• 2 tbspfresh coriander, finely chopped
• ¼ cup (60 ml)water, reserved from cooking the cauliflower

Instructions

1. 1

   Cut the cauliflower

   Remove the leaves and cut the cauliflower into medium-sized florets.

2. 2

   Soak the florets

   Put the florets in salted water and leave them for 10 minutes to loosen any dirt or insects between them.

3. 3

   Rinse the cauliflower

   Drain the soaking water, then wash the florets.

4. 4

   Steam until tender

   Steam the florets for 5–10 minutes, taking care not to overcook them.

5. 5

   Slice the tomatoes

   Cut the tomatoes in half, then slice each half lengthways.

6. 6

   Slice the onion

   Peel the onion and slice it.

7. 7

   Chop the garlic

   Peel and finely chop the garlic.

8. 8

   Heat the oil

   Warm the oil in a wide pan over a medium heat.

9. 9

   Chop the chilli

   Slice the fresh red or green chilli.

10. 10

    Temper the spices

    Add the mustard seeds. As soon as they start to splutter, add the urad dal and curry leaves.

11. 11

    Brown the dal

    Cook until the urad dal turns light golden brown.

12. 12

    Soften the onion

    Add the asafoetida and sliced onion, then stir-fry until the onion is slightly soft.

13. 13

    Add aromatics

    Add the garlic, chopped chilli and ginger, and stir-fry for a few seconds.

14. 14

    Add tomato spices

    Stir in the red chilli powder and turmeric, then add the tomato slices.

15. 15

    Cook the tomatoes

    Mix well, add the water, cover the pan and cook for 2–3 minutes.

16. 16

    Add cauliflower

    Stir in the sambar masala, salt and cauliflower florets.

17. 17

    Finish with coriander

    Add the chopped coriander and mix well.

18. 18

    Serve the sabji

    Serve hot with parathas or rotis.

What is masala gobhi?

Masala gobhi is an Indian cauliflower sabji: a spiced vegetable dish served as part of a meal. This version draws on South Indian flavours, using curry leaves, mustard seeds, urad dal and sambar spice powder.

The cauliflower is steamed before it goes into the pan, so it cooks quickly alongside the softened tomatoes and onion. The result is a saucy, aromatic side that pairs naturally with roti or paratha.

Nutrition and macros by portion

The nutrition label shows one serving as written: 110 calories, 4g protein, 13g carbs, 7g fat.

Most of the carbohydrates come from the cauliflower, tomatoes and onion, while the oil supplies most of the fat. Cauliflower and urad dal contribute some protein, though the dish is mainly a vegetable side; serve it with tuvar dal and roti for a more balanced plate.

The flavour base

Tempering: let the mustard seeds splutter in the hot oil before adding the urad dal and curry leaves. This brief step starts the dish with a fragrant, savoury base.

Aromatics: onion, garlic, ginger and fresh chilli build on that base. Stir-fry the garlic, ginger and chilli only for a few seconds before adding the tomatoes, so they do not catch in the pan.

Getting the cauliflower ready

Even florets: cut the cauliflower into medium-sized pieces so they steam at a similar pace. Soaking them in salted water for 10 minutes helps loosen debris between the florets; rinse them afterwards.

Gentle steaming: cook the florets for 5–10 minutes, stopping before they become too soft. They will be mixed into the tomato masala afterwards, so they should still hold their shape.

Building the tomato masala

Tomatoes: add them with the chilli powder and turmeric, then mix in the water and cover the pan for 2–3 minutes. This short covered cook softens the tomatoes and brings the spices together.

Finishing: add the sambar masala, salt and steamed cauliflower, then fold in the coriander. Mix carefully to coat the florets without breaking them up.

Texture and doneness

Look for cauliflower that is tender but still intact, rather than collapsing when stirred. The tomato mixture should cling to the florets, with enough moisture to keep the dish from feeling dry.

If the florets are already very tender after steaming, fold them into the masala gently and avoid prolonged cooking.

Serving ideas

Serve the sabji hot with rotis or parathas, as suggested in the recipe. For a more substantial meal, pair it with tuvar dal and roti.

The fresh coriander added at the end gives the spiced cauliflower a bright finish. Keep the breads warm while you complete the dish so everything can be served together.

Recipe notes & tips

• Cut the florets to a similar size so they steam evenly.
• Reserve some of the cauliflower cooking water for the masala.
• Wait for the mustard seeds to splutter before adding the urad dal.
• Keep the cauliflower slightly firm after steaming, as it is mixed into the masala later.
• Fold the florets through the sauce gently to keep them intact.

Variations

• Adjust the chilli: use less fresh chilli or chilli powder for a milder sabji.
• Choose your chilli: use red or green fresh chilli, as listed in the recipe.
• Add more curry leaves: increase their amount for a more pronounced aromatic note.
• Change the heat: add extra chilli powder if you prefer a hotter dish.
• Serve as a meal: pair with tuvar dal and roti for a heartier plate.

Common mistakes to avoid

• Oversteaming the cauliflower: it can break apart in the pan; stop after 5–10 minutes while the florets still hold their shape.
• Skipping the rinse: drain and wash the soaked florets to remove loosened dirt.
• Adding dal before the seeds splutter: wait for the mustard seeds to pop so the tempering starts as intended.
• Cooking the garlic for too long: add it with the chilli and ginger and stir-fry for only a few seconds.
• Leaving the tomatoes uncovered: cover the pan after adding water and cook them for 2–3 minutes.

How to store

Cool leftovers and refrigerate them in a covered container for up to 3 days. Reheat in a pan over a low heat until hot, adding a small splash of water if the masala has become dry.

Frequently asked questions