Скачать или смотреть Healthy Gobi (Cauliflower) Bharta | Low Oil Cauli Rice with a Twist | Cauli Rice Indian Style

This Cauliflower Bharta / Cauli Rice with a Twist is a healthy, low-oil, and fiber-rich recipe that’s perfect for weight management and clean eating. It tastes delicious while keeping calories low—an excellent alternative to regular rice or heavy curries.

Ingredients
Cauliflower – 1 medium (cut into florets)
Tomatoes – 2
Frozen peas – 1 cup
Onion – ½ (chopped)
Ginger – 2 inch (crushed)
Garlic – 6–8 cloves (crushed)
Oil – 1–2 tsp
Jeera (cumin seeds)
Ajwain (carom seeds)
Red chilli powder
Turmeric powder
Coriander powder
Salt – to taste
Kasuri methi
Fresh coriander – for garnish


1. Boil water in a bowl, add salt, cauliflower florets, and tomatoes.
2. Cook for 2 minutes, then drain the water.
3. Crush or grind the cauliflower coarsely.
4. Peel the tomatoes and grind them into a smooth puree.
5. Heat oil in a pan. Add cumin seeds and ajwain.
6. Add chopped onion and saute till half-cooked.
7. Add crushed ginger and garlic. Cook till aromatic.
8. Add red chilli powder, turmeric, coriander powder, and salt.
9. Add tomato puree and cook till oil separates.
10. Add frozen peas and crushed cauliflower. Mix well.
11. Cook till cauliflower is soft and well blended.
12. Add kasuri methi and mix gently.
13. Garnish with fresh coriander and serve hot.

Serve as a healthy main dish, side with roti, or low-carb rice alternative 🍽️

✔ Very less oil
✔ Low carb & high fiber
✔ Weight-loss friendly
✔ Easy & quick recipe


This dish is a great source of fiber, vitamins, and antioxidants, making it ideal for a healthy lifestyle and balanced diet.

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