Cauliflower Bhaji with Spinach

13 55 111
Ingredients Minutes Calories
Prep Cook Servings
25 min 30 min 4
Cauliflower Bhaji with Spinach
Health Highlights

Ingredients


2 tbsp Water (tbsp.)
2 medium Yellow onion (chopped)
1 medium head Cauliflower (cut into florets)
2 clove(s) Garlic (crushed)
1 piece, 1-inch Ginger root (grated or minced)
2 tsp Coriander, ground
1 tsp Cumin
1 tsp Turmeric, powder
1/4 tsp Cayenne pepper (or more if you like spicy)
1 can(s) (14oz) Diced tomatoes, canned
1 1/4 cup Vegetable stock/broth, low sodium
1/4 tsp Salt and pepper (or to taste)
454 gm Spinach (fresh; chopped and stems removed)

Instructions


  1. Heat water in a large saucepan over medium heat. Cook onions and cauliflower, stirring occasionally, until slightly softened, about 5 minutes. It is okay to add a little more water if you think you need it.
  2. Add garlic, ginger, coriander, cumin, turmeric, and cayenne pepper; stir to coat, and cook for another 5 minutes until you start to smell the aroma of the spices cooking.
  3. Stir tomatoes in, stir and coat, and then add the vegetable broth into the mixture. Bring mixture to a boil, cover, and reduce heat. Simmer until flavors have blended, about 5-10 minutes.
  4. Stir spinach into mixture until it begins to wilt. Cover and simmer until spinach is completely wilted and cauliflower is tender, another 5 minutes. I prefer not to cook the spinach too much, its up to you how long to finish cooking.
  5. Taste for salt and pepper. Serve in a soup cup, or as a vegan entree with lentils and brown rice, or quinoa.

Notes:

 

 

 


Nutrition Facts

Per Portion

Calories 111
Calories from fat 17.3
Calories from saturated fat 3.2
Total Fat 1.9 g
Saturated Fat 0.4 g
Trans Fat 0
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 3.6 g
Cholesterol 0
Sodium 401 mg
Potassium 1450 mg
Total Carbohydrate 19.9 g
Dietary Fiber 8.2 g
Sugars 5.7 g
Protein 7.7 g

Dietary servings

Per Portion


Vegetables 7.8

Energy sources


Pygal57%465.71625875923337213.7825846017035516%310.2311319660122248.219992044869728%313.07967776984776138.239688402788157%16%28%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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