Name: Gobi ki Foogath (Cauliflower Stir-Fry with Coconut)
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 1 head Cauliflower ((Gobi) medium, cut into small florets); 2 tablespoons Coconut Oil (or vegetable oil); 1 teaspoon Mustard seeds; 1 teaspoon Urad dal ((optional, for crunch)); 8–10 Curry leaves; 2 Green chilies (slit (adjust to taste)); 1 small Onion (finely sliced (optional, adds sweetness)); ¼ teaspoon Turmeric powder; Salt (to taste); ¼ cup coconut (Freshly grated); 1–2 teaspoon Lemon juice; Coriander leaves (fresh, for garnish)

Gobi ki Foogath (Cauliflower Stir-Fry with Coconut)

“Gobi ki foogath” (also spelled foogath or foogad) is a simple South Indian–style cabbage or cauliflower stir-fry. The word foogath comes from Goan/Konkani cooking and usually refers to a dry vegetable preparation lightly seasoned with mustard seeds, curry leaves, chilies, and sometimes coconut.

So, Gobi ki foogath specifically means cauliflower foogath — a dry stir-fry made with:

Cauliflower florets (gobi)

Mustard seeds

Curry leaves

Green chilies

Onion (optional)

Freshly grated coconut

Light seasoning of salt and a squeeze of lemon

It’s not spicy or heavy — just wholesome, aromatic, and usually served as a side dish with rice, dal, or chapatis.

Print Recipe Pin Recipe Add to Collection Get Instant Help

Prep Time 15

Cook Time 15

Total Time 30

Course Dinner, Lunch, Side Dish

Cuisine Goan, Indian, South Indian

Servings servings

Calories 131 kcal

Click below the individual ingredient link to shop on Amazon.
As an Amazon Associate, we may earn commissions from qualifying purchases.

Ingredients

1 head Cauliflower (Gobi) medium, cut into small florets
2 tablespoons Coconut Oil or vegetable oil
1 teaspoon Mustard seeds
1 teaspoon Urad dal (optional, for crunch)
8–10 Curry leaves
2 Green chilies slit (adjust to taste)
1 small Onion finely sliced (optional, adds sweetness)
¼ teaspoon Turmeric powder
Salt to taste
¼ cup coconut Freshly grated
1–2 teaspoon Lemon juice
Coriander leaves fresh, for garnish

Get Recipe Ingredients

Instructions

Wash the cauliflower florets and blanch them briefly in salted hot water for 2–3 minutes. Drain and keep aside.
Heat oil in a pan. Add mustard seeds and let them splutter. Add urad dal (if using) and fry until golden.
Then add curry leaves and slit green chilies — sauté for a few seconds until aromatic.
Add onion (if using) and stir-fry until soft.
Add turmeric and then the blanched cauliflower florets.
Sprinkle a bit of salt and mix well. Cover and cook on low flame for about 7–8 minutes, stirring occasionally, until the cauliflower is tender but not mushy.
Add grated coconut and toss gently to coat the florets.
Turn off the heat, drizzle lemon juice, and mix.
Garnish with chopped coriander and serve warm with dal, rice, or chapatis.

Start Cooking

Disclaimer

Some parts of recipe maybe AI-generated.

Nutrition

Calories: 131kcal (7%)Carbohydrates: 12g (4%)Protein: 3g (6%)Fat: 9g (14%)Saturated Fat: 7g (44%)Polyunsaturated Fat: 0.2gMonounsaturated Fat: 1gSodium: 120mg (5%)Potassium: 478mg (14%)Fiber: 5g (21%)Sugar: 5g (6%)Vitamin A: 76IU (2%)Vitamin C: 114mg (138%)Calcium: 46mg (5%)Iron: 1mg (6%)

Disclaimer

Nutritional information for this recipe is an approximation and is not to be construed as medical advice.

Keyword healthy, quick, stir fry, vegetarian

Promotions Kitchenware

Discover more from MenuCulture

Subscribe to get the latest posts sent to your email.

MenuCulture Menu, Recent Posts

Gobi ki Foogath (Cauliflower Stir-Fry with Coconut)