Cauliflower and Peas Recipe: Easy, Healthy, and Delicious

Cauliflower and peas are a match made in culinary heaven, combining the mild, nutty flavor of cauliflower with the sweet pop of fresh peas. This simple yet flavorful dish is a staple in many kitchens around the world, cherished for its versatility, ease of preparation, and nutritious profile.

Whether you’re looking for a quick weekday side or a wholesome main, this recipe delivers a perfect balance of taste and health.

Incorporating aromatic spices and fresh herbs, cauliflower and peas can be transformed into a vibrant dish that complements any meal. It’s an excellent choice for vegetarians and vegans, and can easily be adapted to suit gluten-free or low-calorie diets.

Not only does it satisfy your taste buds, but it also packs a nutritional punch, making it a guilt-free indulgence.

Ready to discover how to turn these humble vegetables into a delicious feast? Let’s dive into the recipe!

Why You’ll Love This Recipe

This cauliflower and peas recipe is endlessly adaptable, making it a must-have in your cooking repertoire. The dish is quick to prepare, perfect for busy weeknights or last-minute guests.

It’s also nutrient-dense, offering a good dose of fiber, vitamins, and antioxidants from the vegetables.

The spices used add a wonderful depth of flavor without overpowering the natural tastes, making it a crowd-pleaser even for those who aren’t typically fans of veggies. Additionally, it can be served as a side or even as a main dish when paired with rice or flatbread.

Beyond the palate, this recipe supports healthy eating goals and can be easily customized to suit your dietary preferences. It’s a simple, wholesome dish that makes eating your greens exciting and satisfying!

Ingredients

• 1 medium head cauliflower, cut into florets
• 1 cup green peas (fresh or frozen)
• 2 tablespoons oil (vegetable, olive, or mustard oil)
• 1 teaspoon cumin seeds
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1-inch piece ginger, grated
• 1 medium tomato, chopped
• 1 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1/2 teaspoon garam masala
• 1/2 teaspoon red chili powder (adjust to taste)
• Salt, to taste
• Fresh cilantro, chopped (for garnish)
• 1/2 cup water or as needed

Equipment

• Large skillet or frying pan
• Knife and cutting board
• Measuring spoons
• Mixing spoon or spatula
• Bowl for washing vegetables
• Grater (for ginger)
• Lid for the skillet

Instructions

1. Prepare the vegetables: Wash the cauliflower and cut it into bite-sized florets. If using fresh peas, shell them; if frozen, thaw and drain.
2. Heat the oil: In a large skillet or frying pan, warm the oil over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until fragrant.
3. Sauté aromatics: Add the chopped onion and sauté until translucent, about 4-5 minutes. Then add the minced garlic and grated ginger, cooking for another 1-2 minutes until aromatic.
4. Add spices and tomato: Stir in the turmeric powder, coriander powder, garam masala, and red chili powder. Mix well. Add the chopped tomato and cook until it softens and the oil starts to separate from the mixture, about 5 minutes.
5. Cook cauliflower and peas: Add the cauliflower florets and peas to the pan. Stir well to coat the vegetables in the spice mixture.
6. Add water and simmer: Pour in about 1/2 cup of water, cover the pan with a lid, and simmer for 10-12 minutes, stirring occasionally. Cook until the cauliflower is tender but still firm to the bite.
7. Season and finish: Check seasoning and add salt to taste. If the mixture is too dry, add a splash more water and stir. Cook uncovered for another 2-3 minutes if you prefer a drier dish.
8. Garnish and serve: Remove from heat. Sprinkle freshly chopped cilantro on top and serve hot.

Tips & Variations

Pro tip: For a nuttier flavor, roast the cauliflower florets in the oven at 400°F (200°C) for 15-20 minutes before adding them to the skillet. This adds a lovely caramelized texture.

You can customize this dish by adding other vegetables like carrots or bell peppers for more color and flavor. For extra protein, toss in some cooked chickpeas or tofu cubes.

If you prefer a creamier texture, stir in a few tablespoons of coconut milk at the end of cooking.

For a tangy twist, squeeze fresh lemon juice over the dish before serving. This enhances the flavors beautifully.

Nutrition Facts

Serving Suggestions

This cauliflower and peas recipe pairs wonderfully with steamed basmati rice or warm chapati for a fulfilling meal. It also complements other dishes like lentil dal or vegetable curry.

For a lighter option, serve it alongside a fresh salad or quinoa. You can also use it as a filling for wraps or sandwiches, making a nutritious lunch option.

Looking for more delicious vegetable recipes to pair with this? Check out these favorites:

• Dassana Veg Recipes: Easy and Delicious Meals to Try
• Veg Grilled Sandwich Recipes That Are Quick and Delicious
• Best Vegetable Curry Recipe for Rice That Tastes Amazing

Conclusion

This cauliflower and peas recipe is an excellent example of how simple ingredients can come together to create a dish that’s both flavorful and nourishing. It’s easy enough for everyday cooking yet special enough to serve at gatherings or potlucks.

The vibrant colors, fragrant spices, and delightful textures make it a pleasure to eat and share.

Whether you’re a seasoned cook or just starting out, this recipe is a great way to enjoy wholesome vegetables with minimal fuss. Plus, it’s versatile enough to customize with your favorite spices or add-ins.

Give it a try and add this healthy, tasty dish to your weekly meal rotation!

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