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 seedsCurry leavesGreen chiliesOnion (optional)Freshly grated coconutLight seasoning of salt and a squeeze of lemonIt’s not spicy or heavy — just wholesome, aromatic, and usually served as a side dish with rice, dal, or chapatis.
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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
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.
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.
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