Heart-Healthy Cauliflower Bhaji

Transform your weeknight dinners with this vibrant and flavorful Heart-Healthy Cauliflower Bhaji, a plant-based twist on a classic Indian-inspired dish. Packed with tender cauliflower florets, aromatic spices like cumin, turmeric, and ground coriander, and fresh ingredients such as garlic, ginger, and tomatoes, this recipe is as nutritious as it is delicious. Using olive oil as the base and a medley of colorful vegetables, this bhaji is low in saturated fats and rich in vitamins, making it perfect for heart-healthy eating. Ready in just 40 minutes from prep to plate, it’s the ideal quick and wholesome dinner for busy days. Garnished with fresh cilantro and a refreshing drizzle of lemon juice, this dish is bursting with flavor and pairs wonderfully with whole grains or legumes for a nourishing, satisfying meal.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 medium head Cauliflower
• 2 tablespoons Olive oil
• 1 large Yellow onion
• 1 medium Green bell pepper
• 3 cloves Garlic
• 1 inch Ginger
• 1 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Ground coriander
• 0.5 teaspoon Red chili powder
• 1 large Tomato
• 0.75 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh cilantro
• 1 tablespoon Lemon juice

Directions

Step 1

Begin by preparing the main ingredients. Cut the cauliflower into small florets, finely chop the onion, bell pepper, and tomato, mince the garlic, and grate the ginger.

Step 2

Heat the olive oil in a large pan over medium heat. Add the cumin seeds and let them splutter for about 30 seconds to release their aroma.

Step 3

Add the chopped onion to the pan, sauté until translucent, approximately 3-4 minutes.

Step 4

Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.

Step 5

Add the chopped green bell pepper and cook for an additional 3 minutes, stirring occasionally.

Step 6

Sprinkle in the turmeric powder, ground coriander, and red chili powder, mixing well to coat the vegetables with the spices.

Step 7

Add the chopped tomatoes, stirring well, and cook for about 5 minutes until the tomatoes are soft and have released their moisture.

Step 8

Introduce the cauliflower florets to the pan, stirring everything together. Season with salt and black pepper.

Step 9

Cover the pan with a lid and reduce the heat to low. Cook for about 10-12 minutes, stirring occasionally, until the cauliflower is tender but not mushy.

Step 10

Remove the lid and increase the heat slightly to allow any excess moisture to evaporate, cooking for a further 1-2 minutes if necessary.

Step 11

Turn off the heat and sprinkle the dish with fresh cilantro and lemon juice, tossing to combine.

Step 12

Serve the Heart-Healthy Cauliflower Bhaji warm, alongside whole grains or legumes for a complete meal.

Nutrition Facts

Serving size	1031.9 grams (1031.9g)

Amount per serving	% Daily Value*
Calories	597

Total Fat 31.60g	41%
Saturated Fat 5.30g	27%
Polyunsaturated Fat 3.10g
Cholesterol 0mg	0%
Sodium 4219mg	183%
Total Carbohydrate 73.60g	27%
Dietary Fiber 19.70g	70%
Total Sugars 35.40g
Protein 16.30g	33%

Vitamin D 0IU	0%
Calcium 254mg	20%
Iron 9mg	47%
Potassium 2550mg	54%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.2%

Protein: 10.1%

Carbs: 45.7%