Indian Cauliflower and Peas Paneer Bhurji

vegetarian recipe, cauliflower rice paneer bhurji, Indian

2017 Kids Recipe Challenge Winning Recipe: 2nd Place!  [Side Dish]

This recipe was submitted by Rheya who lives in Vaughan.  Rheya says that preparing this side dish will help kids enjoy cauliflower in a new and delicious way.

Preparation Time: 15 minutes

Cooking Time: 35 minutes

Serves: 4 to 6 


Head cauliflower, trimmed 

1 (about 1 1/4 lb/600 g) 

Vegetable oil, divided      

3 Tbsp (45 mL)

Cumin seeds    

1 tsp (5 mL)

Onion, finely chopped       


Garlic, minced  

2 cloves

Ground coriander       

2 tsp (10 mL)

Ground turmeric 

1/2 tsp (2 mL)

Red chili powder          

1/4 tsp (1 mL)

Crushed tomatoes 

 1/4 cup (60 mL)


1 cup (250 mL)


1 tsp (5 mL)

Paneer, shredded      

Half of a 454 g pkg

Grated fresh ginger    

1 Tbsp (15 mL) 


  1. Using a food processor or grater, grate cauliflower. Alternatively, finely chop using a knife.
  2. In a pot of boiling salted water, boil cauliflower for 2 minutes (longer if hand chopping). Drain well; set aside.
  3. In a nonstick skillet, heat 2 tbsp (30 mL) of the oil over medium high heat and cook cumin seeds for about 1 minute or until golden brown and fragrant.
  4. Add onion and garlic; cook, stirring for about 3 minutes or until light brown. Stir in coriander, turmeric and red chili powder.
  5. Add tomatoes and simmer for 5 minutes.
  6. Add cauliflower, peas and salt. Cover and cook, stirring occasionally for 15 to 20 minutes or until cauliflower is tender.
  7. Stir in paneer, ginger and remaining oil; cook for 5 minutes to heat through paneer.

Nutrition Information per serving: 

Calories: 276 kcal 

Protein: 14 g

Fat: 20 g

Carbohydrate: 14 g

Fibre: 4 g

Sodium: 541 mg

Iron: 2 mg

Calcium: 370 mg


Last Update – October 11, 2017

Mail Icon Phone Icon

If you have questions about what you've read here, or other questions about food, nutrition or healthy eating, click to email our Registered Dietitians or call 1-877-510-5102.