Cauliflower kofta curry (Phoolgobhi kofta curry)
Also called: Cauliflower kofta curry, Phoolgobhi kofta, phool gobi kofta curry, gobi kofta, cauliflower kofta masala, phoolgobhi kofta gravy, cauli kofta, gobhi kofta, phoolgobhi koftaa
Phoolgobhi kofta curry is that rich, restaurant-style curry you usually order for a proper weekend lunch or serve at home with roti, naan, or jeera rice. Soft cauliflower koftas soaked in a spicy, creamy gravy make it feel special — a bit festive, a bit indulgent, and very desi comfort food.
Per 1 bowl (175g)
Nutrition Facts
| Nutrient | Per bowl (175g) | Per 100g |
|---|---|---|
| Calories | 1121.9 kcal | 641.1 kcal |
| Protein | 1.8g | 1g |
| Carbohydrates | 4.6g | 2.6g |
| Fat | 121.8g | 69.6g |
| Fiber | 1.8g | 1g |
| Sugar | 1.4g | 0.8g |
| Micronutrients (per 100g) | ||
| Sodium | 93.65 mg | |
| Calcium | 12.26 mg | |
| Iron | 0.4 mg | |
| Vitamin C | 53.98 mg | |
| Folate | 89.51 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
This curry has some good gut-friendly bits like cauliflower, onion, tomato, ginger, garlic, and coriander, which bring fiber and natural plant compounds that support digestion. Cauliflower and onion can feed good gut bacteria a little, but in this dish the benefit gets diluted because the serving is very heavy on fat and very low in fiber overall — just 1.8g fiber per bowl. The ginger, garlic, and spices like haldi and garam masala can help stimulate digestion, but the rich gravy may feel heavy for people with acidity or a sensitive stomach. Best tip: pair it with phulka or plain rice and keep the rest of the meal simple, so your gut doesn’t have to handle too much richness in one go.
Frequently Asked Questions
Is cauliflower kofta curry healthy?
It is tasty, but this version is quite rich — one 175g bowl has about 1121.9 kcal and 121.8g fat. So it’s more of an occasional treat than an everyday healthy curry, especially if you’re watching weight or cholesterol.
How many calories are there in 1 bowl of phoolgobhi kofta curry?
One serving of 175g has about 1121.9 kcal. That is very high for one bowl, mostly because of the fat used in the gravy and koftas.
Can diabetics eat gobi kofta curry?
The carbs are low at about 4.6g per bowl, but the dish is extremely rich in fat and usually eaten with roti, naan, or rice, which changes the total load. If someone with diabetes eats it, a small portion with salad and no extra oily sides is the safer way.
Is phoolgobhi kofta curry good for weight loss?
Not really, because one bowl is around 1121.9 kcal. Even though cauliflower is a smart veggie, the final dish becomes too calorie-dense for weight loss diets.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.