Mughlai Phulgobi (Cauliflower stuffed with solidified milk, nuts and spices)

May 24, 2023May 24, 20230 1
Mughlai Phulgobi Recipe - Stuffed Cauliflower Dish
in Main

Prep

20 min

Cook

50 min

Ready In

70 min

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 medium cauliflower
6 medium tomatoes , ripe blanched , chopped and pureed
3 medium onions , grated
7 tablespoons plain yogurt
1 cup khoya
10 cloves garlic
2 tablespoons poppy seeds , dry roasted and ground together
2 tablespoons fresh ginger , grated
2 green chilies , seeded and chopped - ground to a smooth paste
25 g almonds , blanched and fried
1 pinch nutmeg
1/2 teaspoon turmeric powder
1/2 teaspoon nigella seeds ( kalonji )
1 1/2 teaspoons salt
1/2 teaspoon chili powder
2 tablespoons raisins , soaked and drained
6 pieces saffron , soaked in a tablespoon of milk
2 tablespoons fresh coriander leaves , chopped
ghee or oil
1 tablespoon salt ( for gravy )
cream

Nutrision Information

Servings Per Recipe
4
Calories
490
Sugar
7g
Fat
30g
Mughlai Phulgobi is a traditional Indian dish that originated in the Mughal era. The word 'Mughlai' refers to the Mughal Empire, which ruled over India from the 16th to the 19th centuries. This recipe involves stuffing small cauliflower florets with a mixture of khoya, nuts, and spices, then cooking it in a tomato-based gravy. The result is a rich and delicious dish that is perfect for special occasions. The use of saffron and nuts in this recipe is typical of Mughlai cuisine, which is known for its lavish use of spices and dried fruit. Enjoy this dish with rice or naan for a filling and satisfying meal.

Instructions

1.Cut the cauliflower into small florets and boil in a large pan of salted water for 3-4 minutes. Drain and set aside.
2.Heat a pan with ghee or oil and fry the onions until golden brown. Set aside half of the onions for later.
3.In the same pan, add garlic, ginger, and green chili paste, and fry for 1-2 minutes.
4.Add turmeric, chili powder, and tomato puree. Cook for 5-7 minutes until the oil separates from the mixture.
5.Add yogurt, khoya, poppy seeds, and the fried onions, and cook for another 5 minutes.
6.Add salt, nutmeg, and nigella seeds and mix well.
7.Stuff some of the cauliflower florets with the khoya mixture, ensuring it's compact. Repeat until all the mixture is used up.
8.In a separate pan, heat some ghee or oil and fry the remaining onions until golden brown. Add the stuffed cauliflower to the pan and cook for 5 minutes until lightly browned.
9.Add water and raisins to the pan, cover, and simmer for 10-15 minutes until the cauliflower is tender.
10.Dissolve saffron in milk and add it to the pan. Cook for another 2 minutes.
11.Garnish with almonds, fresh coriander leaves, and a drizzle of cream. Serve hot with rice or naan.

PROS

A unique and flavorful recipe that is perfect for special occasions.

Cauliflower is a low-carb, low-calorie vegetable that is high in fiber and vitamins.

The combination of spices and nuts in this recipe makes it a healthy and tasty dish.

CONS

Preparation time and cooking time can be lengthy.

The recipe requires several ingredients and some specialty items such as khoya and saffron, which may be difficult to find in some areas.

HEALTH & BENEFITS

Cauliflower is rich in antioxidants, vitamins, and minerals, and is known to support cardiovascular health.
The spices used in this recipe, such as garlic, ginger, and nutmeg, have anti-inflammatory properties.
Almonds are high in healthy fats and fiber, and can help lower cholesterol levels.

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