Bharwan Tandoori Gobhi

Bharwan Tandoori Gobhi is a delectable Indian dish featuring marinated cauliflower florets stuffed with a spiced chickpea filling, grilled to perfection. This high-protein vegetarian supper is a flavorful and nutritious option for a delightful meal.

Ingredients

• Cauliflower - 1 medium head
• Chickpeas (cooked) - 1 cup
• Greek yogurt - 1/2 cup
• Tandoori masala - 2 tablespoons
• Garam masala - 1 teaspoon
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Red chili powder - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• Fresh coriander (cilantro) - 2 tablespoons, chopped
• Salt - to taste
• Olive oil - 1 tablespoon
• Water - 1/4 cup

Steps

1. Preheat the oven to 200°C (400°F).
2. Remove the leaves from the cauliflower and trim the stem, creating a flat base so it can stand upright.
3. In a bowl, mix Greek yogurt, tandoori masala, garam masala, cumin powder, coriander powder, red chili powder, lemon juice, and salt to create a marinade.
4. Blanch the cauliflower in boiling salted water for 5 minutes, then immerse it in cold water to stop the cooking process.
5. Pat the cauliflower dry and coat it evenly with the marinade, ensuring it is well covered.
6. In another bowl, mash the cooked chickpeas and mix in chopped coriander, salt, and a bit of the leftover marinade until well combined.
7. Carefully make a hole in the center of the cauliflower, and stuff it with the chickpea mixture, pressing it down gently.
8. Drizzle olive oil over the stuffed cauliflower and place it on a baking tray lined with parchment paper.
9. Bake in the preheated oven for 30 minutes or until the cauliflower is tender and slightly charred.
10. Remove from the oven, let it cool slightly, then slice into wedges and serve hot with mint chutney or yogurt sauce.

Nutrition

• Calories: 320
• Protein: 14 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 5 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• High in protein from chickpeas and Greek yogurt, supporting muscle health.
• Rich in dietary fiber, aiding in digestion and promoting satiety.

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