Kidney-Friendly, Low Sodium Gobi Matar

Gobi Matar, or “Cauliflower & Peas” is a simple yet flavorful Indian dish made with cauliflower and peas. This recipe uses simple ingredients to develop big flavors. Pair this low sodium Gobi Matar with plain rice or naan bread.

Gobi Matar Curry Simmering

Gobi Matar Curry w/ Rice

Gobi Matar, or "Cauliflower & Peas" is a simple yet flavorful Indian dish made with cauliflower and peas. This recipe uses simple ingredients to develop big flavors.
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Low Sodium, Medium Phosphorus, Medium-High Potassium
Total Time: 50 minutes
Servings: 4 servings

Nutrition

Calories:503 kcal
Carbs:58 g
Sodium:330 mg
Potassium:566 mg
Phosphorus:220 mg
Protein:11 g
Fiber:6 g

Ingredients 

  • 2 cups Cauliflower florets About half a head
  • ½ Yellow onion, medium diced
  • 1 can Coconut milk
  • ½ cup Green peas If frozen, ensure to thaw first
  • 2 tbsp Vegetable oil
  • tbsp Curry powder
  • 1 tbsp Garlic, minced
  • 1 tbsp Ginger, minced
  • ½ tsp Turmeric powder
  • ½ tsp Paprika
  • ½ tsp Cumin seeds Optional
  • ½ tsp Garam Masala
  • ½ tsp Salt
  • ½ Red chili pepper, minced Optional. May substitute ¼ tsp of cayenne pepper
  • Pinch Black pepper
  • 4 cup White rice, cooked

Instructions

  • Add oil to a medium-sized saute pan and turn to medium heat. Add onions and cook until just translucent. About 5 minutes.
    ½ Yellow onion, medium diced
    2 tbsp Vegetable oil
  • Stir in ginger, garlic, mustard seeds, cumin seeds, and chili pepper. Cook for 3 minutes.
    1 tbsp Garlic, minced
    1 tbsp Ginger, minced
    ½ tsp Cumin seeds
    ½ Red chili pepper, minced
  • Stir in cauliflower and peas. Cook for an additional 5 minutes.
    2 cups Cauliflower florets
    ½ cup Green peas
  • Add coconut milk, water, curry powder, turmeric powder, paprika, salt, pepper, and cover. Bring to a boil, reduce to a simmer and cook for 30 minutes.
    1 can Coconut milk
    1½ tbsp Curry powder
    ½ tsp Turmeric powder
    ½ tsp Paprika
    ½ tsp Salt
    Pinch Black pepper
  • Add garam masala and cook for 5 minutes
    ½ tsp Garam Masala
  • Serve with 1 cup of white rice
    4 cup White rice, cooked

Full Nutrition

Nutrition Facts
Gobi Matar Curry w/ Rice
Amount Per Serving (0.25 g)
Calories 503 Calories from Fat 270
% Daily Value*
Fat 30g46%
Saturated Fat 22g138%
Trans Fat 0.04g
Polyunsaturated Fat 4g
Monounsaturated Fat 3g
Sodium 330mg14%
Potassium 566mg16%
Carbohydrates 58g19%
Fiber 6g25%
Sugar 5g6%
Protein 11g22%
Vitamin A 310IU6%
Vitamin B1 2mg133%
Vitamin B2 2mg118%
Vitamin B3 4mg20%
Vitamin B5 1mg10%
Vitamin B6 3mg150%
Vitamin C 45mg55%
Vitamin E 3mg20%
Vitamin K 30µg29%
Calcium 71mg7%
Copper 3mg150%
Folate 65µg16%
Iron 7mg39%
Manganese 4mg200%
Magnesium 89mg22%
Phosphorus 220mg22%
Selenium 15µg21%
Zinc 4mg27%
* Percent Daily Values are based on a 2000 calorie diet.

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