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gobi matar sabzi recipe | matar gobi sabji | healthy gobi matar sabzi | Vitamin C, Fiber, Phosphorus, Folic Acid rich sabzi |


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Gobi Matar, Gobi Matar ki Sabzi

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gobi matar sabzi recipe | matar gobi sabji | healthy gobi matar sabzi | with 32 amazing images.

gobi matar sabzi is a popular dry Punjabi sabzi. Learn how to make matar gobi sabji.

Gobi is called cauliflower and Matar is nothing but green peas. gobi matar sabzi is also called cauliflower peas masala.

This fabulous gobi matar sabzi makes use of cauliflower and green peas, along with other complementary veggies like onions and a coconut-based masala. Cooked with little oil, this tempting, aromatic sabzi makes for guilt-free eating!

To make gobi matar sabzi, first make a smooth paste of coconut, green chillies, ginger, and garlic by blending them in a mixer. Then combine the onions, coriander, turmeric powder, coriander-cumin seeds powder, chilli powder, prepared paste, oil and salt in a deep bowl and mix well to make a marinade. Add the cauliflower and green peas to this prepared marinade, mix well and keep aside to marinate for 15 minutes. Transfer it into a deep non-stick kadhai, add 1¼ cups of water, cover and cook for 15 minutes, 5 minutes on high, 10 minutes on medium flame, stirring every 5 minutes or until the vegetables are tender. Serve hot.

In India we use fresh green peas to make gobi matar sabzi as they have a better flavour. When not available use frozen green peas.

This sukha version of gobi matar goes very well with chapatis, phulkas, bajra roti and jowar roti. We use v as a side veggie dish with dal-rice. gobi matar makes a perfect tiffin box lunch option with chapatis.

Garnish gobi matar sabzi with chopped mint leaves or coriander leaves.

Pro tips for gobi matar sabzi. 1. Use medium sized florets of cauliflower as too small ones may turn mushy after cooking. 2. Use coconut oil for a healthier diet and say no to processed seed oils. 3. Cover and cook for 15 minutes, 5 minutes on high, 10 minutes of medium flame, stirring every 5 minutes or until the vegetables are tender. 4. For the paste, if you don’t have grated coconut, then use finely chopped coconut so as to get a smooth paste after blending.

Enjoy gobi matar sabzi recipe | matar gobi sabji | healthy gobi matar sabzi | with step by step photos.

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Gobi Matar, Gobi Matar ki Sabzi recipe - How to make Gobi Matar, Gobi Matar ki Sabzi

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
Show me for servings

Ingredients

To Be Ground Into A Paste (using 1/4 Cup Water)
4 tbsp freshly grated coconut
8 garlic (lehsun) cloves
4 green chillies , roughly chopped.
25 mm (1") ginger (adrak) , roughly chopped

Other Ingredients For Gobi Matar Sabzi
2 cups cauliflower florets
1 1/2 cups green peas
3/4 cup chopped onions
1/2 cup chopped coriander (dhania)
1/2 tsp turmeric powder (haldi)
2 tsp coriander-cumin seeds (dhania-jeera) powder
1 tsp chilli powder
2 tsp coconut oil or oil
salt to taste
Method

For masala cauliflower with green peas sabzi
    For masala cauliflower with green peas sabzi
  1. To make coconut paste for gobi matar sabzi, in a mixer put coconut, garlic cloves, green chillies, ginger and 1/4 cup water. Blend to a smooth paste.
  2. In a deep bowl combine the onions, coriander, turmeric powder, coriander-cumin seeds powder, chilli powder, prepared coconut paste, oil and salt in a deep bowl and mix well to make a marinade.
  3. Add the cauliflower and green peas to this prepared marinade, mix well and keep aside to marinate for 15 minutes.
  4. Transfer it into a deep non-stick kadhai, add 1 1/4 cups of water, cover and cook for 15 minutes, 5 minutes on high, 10 minutes on medium flame, stirring every 5 minutes or until the vegetables are tender.
  5. Serve the gobi matar sabzi hot with roti, bajra roti or jowar roti.

gobi matar sabzi video

Gobi Matar, Gobi Matar ki Sabzi recipe with step by step photos

like gobi matar sabzi
  1. like gobi matar sabzi recipe | matar gobi sabji | healthy gobi matar sabzi | Vitamin C, Fiber, Phosphorus, Folic Acid rich sabzi | then see our collection of semi dry sabzis , healthy dry sabzis and some recipes we love. 

what is gobi matar sabzi made of ?
  1. what is gobi matar sabzi made of ? See below image of list of ingredients for gobi matar sabzi.

benefits of cauliflower
  1. Cauliflower (phool gobi) : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccoli, kale, radish, brussel sprouts, red cabbage  maintain Oestrogen balances which is crucial for women. Read here for detailed benefits of cauliflower. 

benefits of matar
  1. Green Peas : Green peas are good for weight loss, good source of vegetarian protein and have insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see the full benefits of green peas. 

coconut paste for gobi matar sabzi
  1. In a mixer put 4 tbsp freshly grated coconut. 
  2. Add 8 garlic (lehsun) cloves. 
  3. Add 4 green chillies , roughly chopped. 
  4. Add 25 mm (1") ginger (adrak), roughly chopped. 
  5. Add a little water. We used 1/4 cup water. 
  6. Blend to a smooth paste. 

marinade for gobi matar sabzi
  1. In a deep bowl put 3/4 cup chopped onions. 
  2. Add 1/2 cup chopped coriander (dhania). 
  3. Add 1/2 tsp turmeric powder (haldi). 
     
  4. Add 2 tsp coriander-cumin seeds (dhania-jeera) powder.
  5. Add 1 tsp chilli powder. 
  6. Add prepared coconut paste. 
  7. Add 2 tsp coocnut oil or oil. Use coconut oil for a healthier diet and say no to processed seed oils. 
  8. Add salt to taste. We added 1/2 tsp salt.  
  9. Mix well. 
  10. Add 2 cups cauliflower florets. 
  11. Add 1 1/2 cups green peas.
  12. Mix well. 
  13. Keep aside to marinate for 15 minutes. 

making gobi matar sabzi
  1. To make gobi matar sabzi recipe | matar gobi sabji | healthy gobi matar sabzi transfer sabzi mixture into a deep non-stick kadhai. 
  2. Add 1¼ cups of water. 
  3. Mix well. 
  4. Cover and cook for 15 minutes, 5 minutes on high, 10 minutes on medium flame, stirring every 5 minutes or until the vegetables are tender. 
  5. Remember to stir sabzi every 5 minutes while cooking. 
  6. Cooked gobi matar sabzi.
  7. Serve gobi matar sabzi recipe | matar gobi sabji | healthy gobi matar sabzi | hot with bajra roti. 

pro tips for gobi matar sabzi
  1. Use medium sized florets of cauliflower as too small ones may turn mushy after cooking.
  2. Add 2 tsp coocnut oil or oil. Use coconut oil for a healthier diet and say no to processed seed oils. 
  3. Cover and cook for 15 minutes, 5 minutes on high, 10 minutes on medium flame, stirring every 5 minutes or until the vegetables are tender. 
  4. For the paste, if you don’t have grated coconut, then use finely chopped coconut so as to get a smooth paste after blending.
      
  5. Gobi matar sabzi in your lunch box tiffin and have with roti.

benefits of gobi matar sabzi
  1. Gobi matar sabzi is rich in Vitamin C, Fiber, Phosphorus, Folic Acid.
    1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 61% of RDA.
    2. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 24% of RDA.
    3. Phosphorus : Phosphorus works closely with calcium to build bones. 18% of RDA.
    4. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 12% of RDA.


how to clean gobhi
  1. Pro tips to clean cauliflower: 1. Remove the outer leaves and core of the cauliflower. The outer leaves of cauliflower are often dirty and can harbor insects. You can either trim them off with a knife or simply peel them off with your hands. 2. Store cleaned cauliflower in an airtight container in the refrigerator for up to 3 days. 3. If you are concerned about bugs, you can also soak the cauliflower florets in hot salt water for 10-15 minutes. See step by step on how to clean cauliflower, gobhi. 
Accompaniments

Dahi Vadas, Dahi Bhalla, North Indian Chaat Recipe 
Dahiwali Roti, Curd Roti 
Parathas, Plain Paratha, Basic Paratha Recipe 
Phulka Recipe, Indian Chapati Recipe 
Punjabi Gajar ka Achar 

Nutrient values (Abbrv) per serving
Energy242 cal
Protein4.3 g
Carbohydrates11.8 g
Fiber5.9 g
Fat19.8 g
Cholesterol0 mg
Sodium18.4 mg

RECIPE SOURCE : Indian CookingBuy this cookbook
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Reviews

Masala Cauliflower and Green Peas Subzi Or How To Make Gobhi Vatana Subzi
5
Archana M
 on 26 Sep 15 04:41 PM


Masala cauliflower and green peas subzi.. this was so easy and simple to make.. the coconut paste added to the subzi.. just gives a new flavour to the dish.. enjoyed this dis with hot rotis.. and steamed rice..
Reply