Savory Cauliflower and Channa Masala

These two dishes are favorites of mine because they are easy yet delicious.  I love Indian food, but I don’t always have the time or ingredients for “by the book”, authentic recipes.  Therefore, I make Indian inspired dishes.  Keeping meals healthy and low calorie is really important to me.  Many of my recipes could be made with additional oil for example, but I limit the oil and use oil spray.  I hope you like these simple recipes.

Savory Cauliflower

1 head of Cauliflower

1 medium Onion diced

1 t Cayenne pepper

4 cloves Garlic diced

1/4 t garlic powder

4 T Nutritional yeast

1 T Sunflower Oil

1 t Salt  or to taste

Olive Oil spray or equivalent

Green onions pieces to garnish

 

Wash and clean cauliflower.  Cut the cauliflower into 2 inch pieces.  Place cauliflower into a large pan with about an inch of water.  Cover and let cook on medium heat for about 20 minutes.  Check to make sure that all pieces are cooked and let the cauliflower cook a few more minutes if needed.  Drain water and transfer onto a large plate.

While the cauliflower is cooking, dice onion and garlic.

I like as little cleanup as possible and like the reuse pans whenever I can.  In the same pan, on medium heat, add sunflower oil and diced onion.  Cook until the onions are soft.  Add garlic and cook for maybe two minutes until the garlic is soft, making sure the garlic is not burning or turning dark brown.

Then, add a layer of cauliflower, spray with olive oil spray.  Sprinkle half the amount of garlic, cayenne pepper and salt.  Add a second layer of cauliflower and repeat the olive oil spray, sprinkle the remaining garlic powder and salt.  Let the cauliflower cook with the spices and salt for an additional five minutes making sure that all the pieces are coated.

Add nutritional yeast and make sure the yeast coats the cauliflower evenly.  I like the yeast because it adds protein and an extra layer of taste.

Garnish with pieces of green onion and serve with your favorite bread, vegan garlic naan or parantha.

 

Channa Masala

1 Can of Garbanzo Beans, drained and rinsed

2 Medium Tomatoes, chopped

1/2 inch piece of fresh ginger, peeled and diced

4 cloves garlic, peeled and diced

1 t Garam masala (found in the spice section or at your local Indian grocery)

1/2 t cayenne pepper

1/2 t salt or to taste

Oil spray or equivalent

 

Cover the bottom of a medium sauce pan with oil spray.

Add garlic and ginger.  Cook for about three minutes on medium heat making sure they don’t burn.

Add tomatoes and cook until they get really soft and release a little water.

Add garam masala and cayenne and cook for another 3 three minutes or so.

Add garbanzo beans and salt, mix thoroughly.

Serve with your favorite bread, (vegan naan, pita, parantha or tortilla)

 

Please see picture above for both dishes.