Country Captain with Cauliflower and Peas

Country Captain is a classic Anglo-Indian dish that originated in the southern United States and combines Indian spices with local ingredients.

This is vegetarian and high protein recipe. Dish can be prepared in 50 minutes. Recipe requires some culinary experience (medium difficulty). Number of ingredients: 14.

Print Recipe

Medium

Country Captain with Cauliflower and Peas

Cooking Method: Saute, Simmer Cuisine: Indian Courses: Dinner, Main Dish Recipe Keys: High Protein Vegetarian

Difficulty: Intermediate Prep Time 15 min Cook Time 30 min Rest Time 5 min Total Time 50 mins

Servings: 4 Calories: 1400

Best Season: Suitable throughout the year

Ingredients

Servings

• 16 ounce Cauliflower
• 1 cup Peas
• 1 medium Onion
• 3 clove Garlic
• 1 teaspoon Ginger
• 2 medium Tomatoes
• 1 teaspoon Turmeric powder
• 1 teaspoon Cumin powder
• 1 teaspoon Coriander powder
• 1 teaspoon Red chili powder
• 1 teaspoon Garam masala
• 1 teaspoon Salt
• 2 tablespoon Vegetable oil
• 2 tablespoon Fresh coriander leaves

Instructions

1. Heat vegetable oil in a pan and sauté onions, garlic, and ginger until golden brown.
2. Add tomatoes and cook until soft.
3. Add turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Mix well.
4. Add cauliflower and peas. Stir well to coat the vegetables with the spice mixture.
5. Cover and simmer for 20 minutes or until the vegetables are cooked.
6. Sprinkle garam masala and garnish with fresh coriander leaves.
7. Let it rest for 5 minutes before serving.
8. Serve hot with rice or bread.

Nutrition Facts

Servings 4

---

Amount Per Serving

Calories 350kcal

% Daily Value *

Total Fat 10g16%

Total Carbohydrate 50g17%

Sugars 10g

Protein 12g24%

---

* The Percentage Daily Values are calculated from a 2,000 calorie diet. Your specific daily value may vary, depending on your individual calorie requirements.