Recipe

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 

Ingredients

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       

Half

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)

Peas   

1 cup (250 mL)

Salt      

1 tsp (5 mL)

Paneer, shredded      

Half of a 454 g pkg

Grated fresh ginger    

1 Tbsp (15 mL) 

Directions

  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

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