Servings: 8 servings
Calories: 101.2kcal
Equipment
- Cutting board
- Chef knife
- measuring cups and spoons
- skillet
- Wooden spoon
Ingredients
- 1 small head cauliflower, yield 1 lb 5 oz of florets
- 1 can garbonzo beans
- 1 small onion
- 3 large cloves garlic
- 5 slices fresh ginger root, 1" in diameter
- 1½ tsp ground cumin
- 1½ tsp tumeric
- 1½ tsp coriander
- 1½ tsp garam marsala
- ¾ tsp salt or to taste
- 2 tsp olive oil
- ¾ c water
- 1 c plain non fat yogurt
Instructions
- Breakdown the head of cauliflower. Separate the florets then rinse and pat dry. Place in a casserole or on a plate and microwave on high for 1½ to 2 min. You are looking for the florets to be partially cook. Set aside.
- Measure out the spices into a small bowl and set aside.
- Slice the onion then cut the slices into quarters. Finely mince the garlic cloves and peeled ginger root slices. Set aside.
- Heat the olive oil in a skillet. Add the onion and sauteé until it is translucent and tender.
- Add the minced garlic cloves and ginger root to the skillet and sauteé for about 30 - 60 sec as you stir it until it is aromatic.
- Add the spice mix to the skillet and sauteé it for about 30 sec as you stir it until it is aromatic.
- Add the ¾ c of water to the pan and give it a stir. Then add the cauliflower florets to the skillet. Stir them until they are evenly coated with the spice in the mix and take on a yellow hue from the tumeric.
- Add the rinsed and drained can of chickpeas to the skillet. Stir to incorporate them in with the cauliflower. Add the salt a ¼ tsp at a time and stir to incorporate it. Taste as you go and continue to add salt until you are satisfied with the taste. I ended up using ¾ tsp of salt.
- Continue to cook the veggies until the water is reduced by half. The cauliflower should be fork tender by this time.
- Add the yogurt to the skillet and stir until it is fully incorporated forming a gravy. Heat until it is hot and then remove the skillet from the heat.
- You can transfer the gobi channa to a serving bowl or serve it directly from the skillet. Serve and enjoy. Refrigerate the leftovers.
Notes
I use Trader Joe canned chickpeas as they are the lowest in sodium at 110 mg per 1/2 c. You can further reduce this by cooking dried chickpeas.
You can further reduce the sodium by reducing the amount of salt you add.
I serve 3/4 c of the gobi channa as a side dish for 0 pt. (8 servings) The nutritional info for 3/4 c serving is at the very bottom of the recipe card.
I serve 1.5 c of the gobi channa as a main dish for 1 pt (4 servings) The nutrition data is below:
cal 202.3 kcal | fat 3.4 g | sat. fat 0.4 g | carb. 32.2 g | fiber 8.9 g | tot. sugar 6 g | protein 12 g | sodium 655 mg
Nutrition
Serving: 13/4 c | Calories: 101.2kcal | Carbohydrates: 16.1g | Protein: 6g | Fat: 1.9g | Saturated Fat: 0.2g | Sodium: 327mg | Fiber: 4.4g | Sugar: 3g
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