Delicious Cauliflower and Pea Masala Recipe

What Is Cauliflower and Pea Masala?

This vibrant dish finds its roots in Indian cuisine, where the marriage of vegetables and aromatic spices tells a story of tradition and flavor. Combining tender cauliflower florets and sweet peas simmered in a rich tomato-based masala, it offers a hearty yet light meal bursting with savory, spiced goodness.

What Makes This Recipe Anti-Inflammatory?

The beauty of this recipe lies in its powerhouse ingredients like turmeric, ginger, and garlic, celebrated for their potent anti-inflammatory effects. Turmeric’s curcumin compound has been widely studied for reducing markers of inflammation, while ginger adds a gentle zing that soothes the digestive tract.

Moreover, cauliflower and peas bring fiber and antioxidants that support gut health and combat oxidative stress. This combination not only delights your palate but also nurtures your body’s natural defenses against chronic inflammation.

Ingredients

• 2 tablespoons olive oil
• 1 teaspoon cumin seeds
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 medium tomatoes, pureed
• 1 teaspoon turmeric powder
• 1 teaspoon ground coriander
• 1 teaspoon garam masala
• ½ teaspoon red chili powder (optional)
• 1 medium cauliflower, cut into florets
• 1 cup green peas (fresh or frozen)
• Salt to taste
• Fresh cilantro for garnish

Directions

Step 1

Heat the olive oil in a large pan over medium heat and add cumin seeds. Let them sizzle for about 30 seconds until fragrant.

Step 2

Add the chopped onions and sauté until golden brown, about 5-6 minutes. Stir in the minced garlic and grated ginger, cooking for another 2 minutes.

Step 3

Pour in the pureed tomatoes and cook until the oil starts to separate from the masala, around 8 minutes. Mix in turmeric, coriander, garam masala, and chili powder.

Step 4

Add the cauliflower florets and green peas, stirring well to coat with the spice mixture. Season with salt to taste.

Step 5

Cover and simmer on low heat for 15-20 minutes, stirring occasionally, until the vegetables are tender but not mushy.

Step 6

Garnish with fresh cilantro and serve warm with whole grain rice or flatbread for a wholesome meal.

Nutrition Facts (per serving)

InflammaScore

1Good! Very low inflammation potential

Q&A

Q1: What makes the Cauliflower and Pea Masala recipe stand out from other vegetable curries?
A1: This recipe combines tender cauliflower florets and sweet green peas with a robust blend of spices, creating a harmonious balance of flavors that is both comforting and vibrant. The use of fresh ingredients and a carefully crafted masala blend elevates the dish beyond a simple vegetable curry.

Q2: Can this Cauliflower and Pea Masala be made vegan and gluten-free?
A2: Absolutely! The recipe naturally lends itself to both vegan and gluten-free diets. By using plant-based oil and ensuring all spices and ingredients are gluten-free, you can enjoy this delicious masala with no modifications necessary.

Q3: What are the key spices used in the masala, and how do they contribute to the flavor?
A3: The key spices typically include cumin, coriander, turmeric, garam masala, and chili powder. Cumin and coriander add earthy warmth, turmeric imparts a golden hue and subtle bitterness, garam masala brings depth and complexity, while chili powder provides a gentle heat that enlivens the dish.

Q4: How long does it take to prepare and cook the Cauliflower and Pea Masala?
A4: Preparation and cooking together usually take about 30 to 40 minutes. This makes it a practical choice for a flavorful, home-cooked meal without requiring extensive time or effort.

Q5: What are some suggested accompaniments to serve with Cauliflower and Pea Masala?
A5: This masala pairs beautifully with steamed basmati rice, warm naan or roti, and a side of cooling yogurt or raita. Fresh cilantro garnish and a squeeze of lemon can also enhance the dish’s brightness and overall appeal.

This delicious cauliflower and pea masala recipe brings vibrant flavors and wholesome goodness to your table, making it a perfect dish for any occasion. Whether enjoyed as a comforting weeknight meal or a festive side, it’s sure to delight your taste buds with every bite.