South-Indian Style Gobhi
|Dried curry leaves||4 Tablespoon|
|Cauliflower head||1 Medium, cut into very small florets|
|Tomato||1 Large, finely diced|
|Onion||1 Large, finely diced|
|Garlic||3 Clove (15 gm), diced|
|Ginger||1 Tablespoon, diced (An Amount Equal To The Garlic)|
|Green chilies||3 Small, finely chopped|
|Red pepper||5 Teaspoon|
|Fennel seeds||1 Teaspoon|
|Cumin seeds||5 Teaspoon|
|Dried moong daal||1 Cup (16 tbs) (Lentil)|
|Coriander powder||1 Teaspoon|
Put the cauliflower into a pot of water and bring it to a boil. Let it simmer one minute and then take the pot off of the heat. Set aside.
Dry roast the daal until it darkens and becomes aromatic. Set aside.
Put a little oil or ghee in another large (preferably non-stick) pot. Heat the oil over medium-high heat and saute the onion until it begins to brown. Add the ginger, garlic, and green chillies, and saute until the whole mixture is brown. Add the tomatoes and continue to cook until the tomatoes taste just done. Add the turmeric, red chili powder, and salt, and saute for a minute or two. Add the cumin seeds, fennel seeds, and daal. Cook for 1-2 minutes, then add the coriander powder and curry leaves. Stirring, saute for another minute or two.
Once the mixture is very aromatic and dark, strain and add the cauliflower, adding just enough water to "float" the florets. Uncovered, and stirring occasionally, simmer the mixture until it becomes somewhat dry. Taste for salt and serve with masoor (red) daal.
Calories 389 Calories from Fat 60
% Daily Value*
Total Fat 7 g10.7%
Saturated Fat 2.8 g13.8%
Trans Fat 0 g
Cholesterol 10.1 mg3.4%
Sodium 1554 mg64.8%
Total Carbohydrates 65 g21.6%
Dietary Fiber 16.9 g67.7%
Sugars 12.2 g
Protein 23 g45.3%
Vitamin A 24.2% Vitamin C 217%
Calcium 27.9% Iron 45.6%
*Based on a 2000 Calorie diet