Gobi Matar/ ग़ोभी मटर

Gobi Matar is Also Known as Spiced Cauliflower and Peas Medley

Gobi Matar - from

Gobi Matar is a timeless Indian classic, where tender cauliflower and sweet peas are lovingly cooked in a fragrant blend of spices. Deliciously spiced and packed with nutrients, this dish offers a perfect balance of warmth and comfort. Whether served with naan or rice, Gobi Matar promises to delight with every bite.

  • Cook Time: 30.00 min
  • Serving size: # 4
  • Serve: Hot
  • Per Serving Calore: 127.6225 Kcal
Gobi Matar served in a bowl with peas and cauliflower, garnished with cilantro | Planmeal

Gobi Matar is the perfect addition to your weekly meal plan! Packed with fiber and vitamins from cauliflower and peas, it's a light yet satisfying option that helps support digestion and boosts immunity. Quick to prepare, this dish is ideal for busy weeknights, while also being vegan and gluten-free for those with dietary restrictions. The bold spices not only enhance flavor but also offer anti-inflammatory benefits.

Make Gobi Matar a regular part of your meals for a tasty, nutritious boost!

Nutrition Facts of Gobi Matar

Serving Size 4.00 servings
Calories 510.49 Kcal

Amount per Serving of Gobi Matar

Total Fat 4.84g
Saturated Fat 228.67g
Trans Fat 0.00g
Cholesterol 0.00g
Sodium 284.52g
Total Carbohydrates 12.93g
Dietary Fiber 9.48g
Total Sugars 5.87g
Protein 3.53g

Vitamins & Minerals present in
Gobi Matar

Vitamin D 0.00 - g
Calcium 255.46 - g
Iron 244.96 - g
Potassium 2,792.28 - g

Gobi Matar is a quintessential dish in Indian cuisine that brings together the earthy flavors of cauliflower and the sweet freshness of peas, all enhanced by aromatic spices. This vibrant, comforting curry is not only a delight to the taste buds but also a nutritious powerhouse that makes for an excellent addition to your regular diet. Whether you're a busy professional looking for a quick meal, a parent wanting something healthy for the kids, or someone seeking a dish that fits into a vegan, gluten-free, or low-calorie lifestyle, Gobi Matar is a versatile and crowd-pleasing choice.

Imagine tender, golden-brown florets of cauliflower simmered in a blend of fragrant spices, paired with sweet peas that add a pop of color and texture. As the spices like cumin, coriander, and turmeric infuse the dish, they fill your kitchen with an irresistible aroma that promises warmth and comfort. Whether served with a bowl of steaming rice or paired with flatbreads like naan or roti, Gobi Matar is a balanced meal that’s both satisfying and light.

What makes Gobi Matar so appealing is its customizability. You can adjust the heat levels with the amount of green chili and red chili powder you add, or throw in some garam masala for that extra kick of flavor. Want a creamier version? Just stir in a bit of yogurt or coconut milk. You can also introduce other vegetables like carrots, potatoes, or bell peppers to make it even more colorful and nutrient-dense. This adaptability means that Gobi Matar can be enjoyed in various forms, depending on your preference and the ingredients you have on hand.

One of the most attractive aspects of Gobi Matar is how easily it fits into a balanced diet. Cauliflower is rich in fiber, antioxidants, and essential vitamins like Vitamin C and K, which help boost immunity and promote healthy digestion. The peas add a source of plant-based protein, further enhancing the dish's nutritional profile. Together, they make Gobi Matar not only a delicious meal but also a healthful one that nourishes your body. Plus, the turmeric and cumin provide anti-inflammatory benefits, supporting overall health.

Seasonally, Gobi Matar shines during the colder months, especially when cauliflower is in season (typically winter and early spring). During these months, cauliflower is at its peak, bringing out the best in flavor and texture. However, this dish is adaptable year-round, as you can use frozen peas and cauliflower when fresh produce isn’t available.

In terms of health benefits, Gobi Matar supports heart health, improves digestion, and may even help in weight management due to its low-calorie yet filling nature. It's a fantastic addition to any diet, offering the perfect balance of taste, texture, and nutrition. Whether you’re aiming to lose weight, build muscle, or simply eat cleaner, adding this dish to your weekly meal plan ensures you're getting a wholesome and satisfying option.

Looking for meal prep ideas? Gobi Matar keeps well in the fridge for a few days, making it ideal for preparing in advance. Pack it into your lunchbox for a nutritious midday break or serve it as part of a larger spread for dinner. The leftovers also work wonders as a filling in wraps, parathas, or sandwiches, allowing you to create new meals with minimal effort.

This dish is perfect for anyone seeking a quick, easy, and customizable vegetarian recipe. It's a great introduction to Indian flavors for those new to the cuisine, and a beloved classic for seasoned fans. Add Gobi Matar to your weekly rotation and experience the magic of this flavorful, nutrient-rich dish that brings both joy and nourishment to the table. Whether you're cooking for yourself, your family, or guests, Gobi Matar is sure to be a hit every time!

Healthier, tastier, and oh-so-satisfying – why wait? Give Gobi Matar a try and make it a regular part of your meal plan!

Best to eat with

Percent Calories

Ingredients Required for Gobi Matar

Total Ingredients in Gobi Matar are # 15

Cauliflower M
1 - Piece
Peas - Fresh M हरे मटर
1 - Cup
Asafoetida हींग
1 - Pinch
Turmeric Powder पिसी हुई हल्दी
.5 - Tsp
Red Chilli Powder पिसी हुई लाल मिर्च
.5 - Tsp
Rock Salt सेंधा नमक, खनिज नमक
.5 - Tsp
Tomato टमाटर
1 - Piece
Green Chilli (fresh) हरी मिर्च
2 - Piece
Onion Big प्याज
1 - Piece
Coriander Leaves हरा धनिया
1 - Tbsp
Cumin seeds जीरा
1 - Tsp
Mustard Seed सरसो के बीज
.25 - Tsp
Coriander Powders पिसा हुआ धनिया
.5 - Tsp
Ginger Garlic Paste अदरक-लहसुन का पेस्ट
2 - Tsp
Mustard Oil
1 - Tbsp

Recipe of Home Cooked Gobi Matar/ ग़ोभी मटर

Easy Step-by-Step Instructions for making Gobi Matar at Home.

Preparation: Start by preparing your vegetables. Begin with the cauliflower, cutting it into small, bite-sized florets. Rinse the florets thoroughly to remove any dirt or debris, and set them aside. Next, take the peas – whether fresh or frozen – and give them a quick rinse under cold water if needed. Chop the onion finely, ensuring it's small enough to blend into the dish smoothly. For the tomatoes, finely chop them into small pieces, and do the same with the ginger and garlic, mincing them for easy incorporation later. Lastly, slit the green chilies, making sure to remove the seeds if you prefer a milder dish. (Time taken: 10 minutes)

Heating the Pan: Place a large pan or wok over medium heat and pour in the oil. Allow it to warm up, but be careful not to overheat it. As the oil heats, you should begin to smell a faint aroma, signaling it's ready for cooking. (Time taken: 2-3 minutes)

Tempering the Spices: Once the oil is hot, add the cumin seeds. They should sizzle immediately, releasing their earthy, fragrant aroma into the air. Let them splutter for a few seconds, then toss in the finely chopped onion. Stir it around, sautéing until the onions turn golden and soft. This process takes a couple of minutes, allowing the natural sweetness of the onion to come out. After the onions are ready, add the minced garlic and ginger, along with the green chilies. Stir continuously to avoid burning, as you want the garlic and ginger to soften and release their full flavor. (Time taken: 5 minutes)

Adding the Tomatoes and Spices: Next, introduce the chopped tomatoes to the pan. Stir the mixture well and let the tomatoes cook down for a few minutes, softening and releasing their juices. As they cook, add the dry spices – turmeric powder, coriander powder, red chili powder, and garam masala. Stir the spices into the tomato mixture, making sure everything is well combined. The aroma at this point should be rich and fragrant, with the spices mingling beautifully with the tomatoes. Continue cooking for about 3-4 minutes until the oil begins to separate from the masala, signifying it's cooked through. (Time taken: 7 minutes)

Cooking the Cauliflower: Now it’s time to add the cauliflower florets into the pan. Stir them into the masala base, ensuring the florets are well-coated with the spices. Add a splash of water, just enough to help the cauliflower cook without sticking to the bottom of the pan. Reduce the heat to low and cover the pan. Let the cauliflower cook for around 8-10 minutes, stirring occasionally. The cauliflower will soften and absorb all the wonderful flavors of the spices. If you prefer a tender, well-cooked texture, you can add a little more water and cook it for a few extra minutes. (Time taken: 10 minutes)

Incorporating the Peas: Once the cauliflower is nearly done, it’s time to add the peas. Stir the peas into the mixture, and let them cook together with the cauliflower for another 3-4 minutes. The peas will bring a pop of color and sweetness, balancing out the spices perfectly. If you need a bit more moisture, you can add a little more water. Adjust the seasoning at this point by tasting and adding salt if needed. (Time taken: 5 minutes)

Final Touches: Once the cauliflower is tender and the peas are cooked through, it’s time to check the consistency. You can leave the dish a bit dry or, if you prefer it saucier, add a little more water and let it simmer for a minute or two. The dish should have a slightly thickened sauce that coats the vegetables. Garnish with freshly chopped cilantro for a burst of color and freshness. The dish is now ready to be served! (Time taken: 3 minutes)

Serving: Serve your Gobi Matar hot with warm rice, roti, or naan. Enjoy the rich blend of spices, the softness of the cauliflower, and the sweetness of the peas, all coming together in perfect harmony. (Time taken: 2 minutes)

Total Time: Approximately 35-40 minutes

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