Cauliflower with coconut (Nariyal ke saath phoolgobhi)
Also called: phoolgobhi nariyal, cauliflower with coconut, nariyal ke saath phoolgobhi, gobi nariyal, cauliflower nariyal, phool gobhi nariyal, gobhi nariyal
Nariyal ke saath phoolgobhi is that lovely homestyle sabzi that feels simple but tastes rich. Soft cauliflower gets tossed with fresh grated coconut, curry leaves, garlic, and a little chilli — perfect with roti, bhakri, or even as a side with dal-chawal. It’s the kind of dish you’ll find in a mom’s kitchen or packed in a tiffin when someone wants something tasty but not too heavy.
Per 1 bowl (160g)
Nutrition Facts
| Nutrient | Per bowl (160g) | Per 100g |
|---|---|---|
| Calories | 211.4 kcal | 132.1 kcal |
| Protein | 4.2g | 2.6g |
| Carbohydrates | 6.4g | 4g |
| Fat | 18.6g | 11.6g |
| Fiber | 8.5g | 5.3g |
| Sugar | 2.7g | 1.7g |
| Micronutrients (per 100g) | ||
| Sodium | 286.06 mg | |
| Calcium | 35.37 mg | |
| Iron | 1.33 mg | |
| Vitamin C | 51.79 mg | |
| Folate | 59.84 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
This dish is quite gut-friendly because cauliflower gives you a good amount of fiber, about 8.5g per bowl, which helps keep things moving and supports healthy digestion. Coconut adds a soft, soothing texture and a little extra fiber too, while curry leaves, cumin, mustard seeds, garlic, and turmeric can help with digestion and reduce that heavy-feeling after meals. One practical tip: if cauliflower gives you gas, cook it well and keep the chilli and oil a little lighter — it usually sits much better on the stomach that way.
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.