Gohbi and Channa Masala

BACKGROUND
This started while we were enjoying Zoe's tried and true eggplant vegetable curry and speculating that we should try to develop a recipe for curried cauliflower.  I read several recipes in the Taste of India cookbook to get an idea of how they are made, then went into the kitchen to wing it based on the reading and memory of some Gohbi Masala dishes at several Indian buffets (always seem to include potatoes).

The first attempt did not include the chickpeas or tofu.  Flavor was excellent but the nutritional analysis showed it was low in protein and, since I had added additional oil as the spice mixture got dry, higher in fat than we would have liked.  Also, on the evening I made it, the flavor was a little "raw"; the leftovers were much better the next day after it had a chance to blend.

On discussing it, we decided chickpeas would be a great addition with tofu added to help boost the protein.  Also changed the instructions to use water, not more oil, to thin the spice paste when it got too dry and the instruction to make it at least 4 hours in advance.  These changes fixed the deficiencies pretty effectively and I am happy to launch this recipe now.

We tried this once with chicken breast strips added, which does great things for the protein balance.  We actually prefer the vegetarian version; looks like we have gone over to the dark side.

Addition of the chickpeas (channa) to the cauliflower (gohbi) and use of mixed spices (masala) makes this a Gohbi and Channa Masala.

RECIPE

Gohbi and Channa Masala

Curried Cauliflower and Chick Peas

Cauliflower                               ½ medium head (~400 g)

Potatoes                                   2 medium (~220 g)

Onion                                       1 medium (~125 g)

Garlic                                       4 large cloves (~22 g)

Fresh ginger root                      ~1 ¼ in (~23 g)

Tofu                                         Some (~100-200 g)

Garbanzo beans                        1 15 oz can

Diced tomatoes                        1 15 oz can    with Jalapeños  (or green chilies for less heat)

Vegetable Oil                           1 tbl

Curry powder                           1 tsp

Cumin                                      1 tsp

Coriander                                 1 tsp

Turmeric                                   1 tsp

Garam Masala                          1 tsp

Ground mustard                        ¼ tsp

Paprika                                    ¼ tsp

African bird pepper                  v. small pinch (substitute your favorite hot pepper to taste)

Salt                                          1 tsp or to taste

Fresh ground black pepper       Some (to taste)

I routinely make this at least one day ahead of time and re-heated/finish cooking before serving.  This way the flavors have time to blend and it makes a very quick and easy dinner on the night it is served.

I like to pre-measure the spices into a single container (1/4 cup measure for example) so I can dump them quickly and manage the stirring of the spice paste without interruption – not necessary but it makes it easier to manage.

Separate the cauliflower into florets (~3/4 to 1”) and place in a shallow pan with the liquid from the garbanzo beans (and extra water as needed) to cook.  Peel and dice potatoes (same size as cauliflower florets); add to cauliflower.  Peel and dice the onion.  Peel and mince garlic and ginger.

When all of your prep is completed, start the cauliflower and potatoes cooking.  While the cauliflower and potatoes are cooking, heat the oil in a skillet, add the onions and sauté until they are nearly translucent.  When the onions are nearly done, add the minced garlic and ginger.  Do not overcook the garlic and ginger, leave them with a fresh flavor.  Add the spices and stir the mixture.  Add water as needed to keep the spice paste from becoming too dry.  Add the spice mixture to the cauliflower.  Add the can of garbanzo.  Add the can of diced tomatoes.  Cut the tofu in small cubes (1/4” or to taste) and add.  Stir to thoroughly and evenly distribute spices throughout mixture and cook partially, brought to a boil, fully stirred and homogeneously distributed, spices forming a uniform yellow brown liquid distributed throughout the dish.   Before cauliflower and potatoes are fully softened, remove from heat, cool, and refrigerate until ready to heat for serving.  Reheat on stove top, cooking until cauliflower and potatoes are fully cooked but still firm.  Serve with basmati rice and raita (I used the recipe that Google turns up from Epicurious except I substituted yellow onion for green, regular-old cucumber for “seeded English hothouse cucumber”, and dried cilantro for fresh due to availability; also added ½ tsp lemon juice). 

NUTRITION:

As written this should yield four large servings containing a total of about 1450 cal. derived 60% from carbs, 26% from fat, 14% from protein.  Essential amino acids are all above 100% of the needed proportion except methionine + cystine at 98%. 

A one quarter portion served with ¾ cup (cooked) basmati rice and ½ cup of plain yogurt will be about 584 cal derived 67% from carbs, 17% from fat, 16% from protein with lysine now the lowest essential amino acid at 104%.  That’s healthy eating.

If we do not require the dish to be vegetarian, and add 1 cup (140 g) of chicken breast meat to this recipe (we tried this and actual thought we preferred the vegetarian version), a portion with rice and yogurt becomes about 642 cal derived 61% from carbs, 17% from fat, 21% from protein with lysine now at 126%.  That’s pretty close to perfect nutrition.

COMMENTS
We really like this dish.  I had it with Zoe's eggplant curry as a kind of leftover-Indian-buffet-style-lunch and it went really well, so it works as meal by itself or as part of a multi-dish rijsttafel.  I made it once with no red pepper and tomatoes with green chiles in place of tomatoes with jalapenos and it worked equally well as a mild version.

Lindsey