Tandoori-Style Cauliflower (Tandoori Gobhi)

Becky Luigart-Stayner

Yield: 6 servings (serving size: 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 84
  • Calories from fat: 33%
  • Fat: 3.1g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 0.9g
  • Polyunsaturated fat: 0.5g
  • Protein: 3.6g
  • Carbohydrate: 12.8g
  • Fiber: 4.4g
  • Cholesterol: 2mg
  • Iron: 1.3mg
  • Sodium: 277mg
  • Calcium: 70mg

Ingredients

  • Cauliflower:
  • 1 teaspoon salt
  • 1 tablespoon fresh lemon juice
  • 3 cups water
  • 6 cups cauliflower florets
  • Spice mix:
  • 2 cardamom pods
  • 2 whole cloves
  • 1 (1-inch) cinnamon stick
  • 1 bay leaf
  • Sauce:
  • 1 1/2 teaspoons canola oil
  • 1 1/2 cups chopped white onion
  • 1 tablespoon finely ground blanched almonds (about 1/2 ounce)
  • 1 1/2 teaspoons grated peeled fresh ginger
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • 3 garlic cloves, minced
  • 1/3 cup water
  • 6 tablespoons plain whole milk yogurt
  • Remaining Ingredient:
  • 1/4 cup chopped fresh cilantro

Preparation

  1. To prepare cauliflower, bring first 3 ingredients to a boil in a large saucepan. Add cauliflower florets; cover, reduce heat, and simmer 5 minutes or just until tender (do not overcook). Drain.
  2. To prepare spice mix, combine cardamom, cloves, cinnamon, and bay leaf in a medium nonstick skillet; cook over medium heat 2 minutes or until toasted and fragrant. Place mixture in a coffee or spice grinder; process until ground.
  3. To prepare sauce, heat oil in skillet over medium heat. Add onion; sauté 8 minutes or until lightly browned. Stir in cardamom mixture, almonds, and next 5 ingredients (through garlic); cook 2 minutes. Remove from heat; cool slightly.
  4. Preheat oven to 350°.
  5. Place onion mixture and 1/3 cup water in a blender, and process until almost smooth, scraping sides of blender occasionally. Place onion mixture in skillet; gradually stir in yogurt. Cook over low heat 5 minutes, stirring frequently.
  6. Place cauliflower in a shallow 2-quart baking dish; pour onion mixture over cauliflower, tossing to coat. Bake at 350° for 20 minutes or until thoroughly heated and just beginning to brown. Sprinkle with cilantro.
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