Cauliflower musallam (Phoolgobhi musallam)
Also called: Cauliflower musallam, Phoolgobhi musallam, phool gobi musallam, phoolgobhi musallam curry, cauliflower musallam, phoolgobhi musallam masala, musallam phoolgobhi, phoolgobhi musallam gravy, whole cauliflower musallam
Cauliflower musallam is that rich, festive-style phoolgobhi dish where a whole cauliflower or big florets are cooked in a spicy onion-tomato gravy, often with a little bread crumb coating for texture. It feels like something you’d order in a family restaurant or make for Sunday lunch when you want sabzi to feel a bit special and shaadi-wala.
Per 1 bowl (200g)
Nutrition Facts
| Nutrient | Per bowl (200g) | Per 100g |
|---|---|---|
| Calories | 117.6 kcal | 58.8 kcal |
| Protein | 3.8g | 1.9g |
| Carbohydrates | 9g | 4.5g |
| Fat | 7g | 3.5g |
| Fiber | 6.2g | 3.1g |
| Sugar | 3.4g | 1.7g |
| Micronutrients (per 100g) | ||
| Sodium | 123.36 mg | |
| Calcium | 24.61 mg | |
| Iron | 0.83 mg | |
| Vitamin C | 71.44 mg | |
| Folate | 76.8 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
This dish is actually quite gut-friendly because the cauliflower brings 6.2g fiber per bowl, which helps keep digestion moving and feeds good gut bacteria. The onion, garlic, ginger, and tomato gravy also adds prebiotic compounds and a little ginger warmth, which can feel soothing after a heavy meal. One smart tip: if your stomach is sensitive, keep the chilli and oil a little lighter, because the rich masala and bread crumbs can otherwise feel heavy for some people.
Frequently Asked Questions
Is cauliflower musallam healthy?
Yes, it can be a pretty decent sabzi choice. One 200g bowl gives about 117.6 kcal, 3.8g protein, and a solid 6.2g fiber, so it is filling without being too heavy.
How many calories are in 1 bowl of phoolgobhi musallam?
One serving of 1 bowl, or 200g, has about 117.6 calories. Most of the calories come from the 7g fat and the gravy base, not the cauliflower itself.
Can diabetics eat cauliflower musallam?
Usually yes, in a sensible portion. It has only 9g carbs per bowl and 6.2g fiber, which helps slow down the blood sugar rise compared with many other gravies.
Is cauliflower musallam good for weight loss?
It can fit well in a weight-loss meal because it is low in calories and fairly high in fiber. Pair it with roti or a salad, and keep the bread crumb and oil portion moderate for the best balance.
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.