⏱ 40 min total

Anjeeri Gobhi

Name: Anjeeri Gobhi
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 1 serving
Ingredients: ⅛ head large Cauliflower; 1 fig Figs; ⅛ cup Greek yogurt; ¼ tsp Chili powder; ⅛ tsp Curry powder; ½ pepper Green chili pepper; ¼ tbsp Olive oil; ⅛ tsp, whole Cumin seed; ¼ cup, sliced Onion; ¼ dash Salt; ¼ tbsp Ginger root; ¼ cup, chopped or sliced Tomatoes; ¹⁄₁₆ tsp Turmeric; ½ tbsp Cilantro

Per 1 serving · 246 g · 14 ingredients

Calories

129

6%
of a 2,000 cal day

Protein
6.7g
19% of calories
Carbs
19g
54% of calories
Fat
4.2g
27% of calories

Portion

✓ Low saturated fat
✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Anjeeri Gobhi (246 g) has 129 calories, with 6.7 g of protein, 19 g of carbohydrates and 4.2 g of fat. Most of its energy comes from carbs (54% of calories). It is high in Vitamin C (126% DV), Vitamin K (24% DV) and Vitamin B6 (28% DV).

Per 100 g

52cal

very low energy density

Protein per 100 cal

5.2g

Net carbs

14g

carbs minus fiber

Fiber

4.7g

11 g sugar

High in

20%+ of the daily value

Vitamin C126%
Vitamin K24%
Vitamin B628%
Folate (B9)20%

Good source of

10–19% of the daily value

Dietary fiber17%
Thiamine10%
Riboflavin (B2)13%
Pantothenic acid18%
Choline11%
Iron19%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 20 min

1
Bring a pot of salted water to a boil. Add the cauliflower florets and parboil until just tender-crisp, 5-6 minutes, then drain well and set aside.
2
Blend the dried figs, yogurt, chili powder, curry powder, and half the green chilies into a smooth paste, adding a splash of water if needed. Set aside.
3
Heat the oil in a wide pan over medium heat. Add cumin seeds and let them sizzle. Slit the remaining green chili and sauté briefly until fragrant.
4
Add the sliced onions and a pinch of salt. Cook, stirring, until softened and translucent. Stir in the grated ginger and cook until the onions are lightly browned at the edges.
5
Add the chopped tomatoes and cook, stirring, until they break down and you see tiny droplets of oil around the edges.
6
Stir in the fig-yogurt spice paste and cook over medium heat, stirring often, until thickened, glossy, and slightly darkened, about 5 minutes. Season with turmeric and salt to taste, mixing well.
7
Fold in the parboiled cauliflower, cover, and cook until heated through and the florets are just tender, 1-2 minutes. Adjust seasoning as needed.
8
Garnish with fresh chopped cilantro and serve hot.

Vitamins & minerals

Amounts for 1 serving (246 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	44 μg	5%
Vitamin C	114 mg	126%
Vitamin D	0 μg	0%
Vitamin E	1 mg	9%
Vitamin K	29 μg	24%
Thiamine	0.1 mg	10%
Riboflavin (B2)	0.2 mg	13%
Niacin	1 mg	8%
Vitamin B6	0.4 mg	28%
Folate (B9)	81 μg	20%
Vitamin B12	0.2 μg	9%
Pantothenic acid	1 mg	18%
Choline	61 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	92 mg	9%
Iron	2 mg	19%
Potassium	670 mg	14%
Magnesium	42 mg	10%
Phosphorus	127 mg	18%
Zinc	1 mg	7%
Copper	0.1 mg	16%
Manganese	0.4 mg	18%
Selenium	4 μg	7%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	64 μg	—
Arginine	0.1 g	—
Aspartic acid	0.4 g	—
Beta carotene	473 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	4 g	—
Galactose	0.2 g	—
Glucose	4 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	1 g	—
Leucine	0.1 g	—
Lycopene	1,158 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.1 g	—
Retinol	0.3 μg	—
Serine	0.1 g	—
Starch	0.4 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 129 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

24min
Walking (3.5 mph)
15min
Cycling (moderate)
11min
Running (6 mph)
18min
Swimming laps

Common questions

How many calories are in Anjeeri Gobhi?

One serving of Anjeeri Gobhi (1 serving) has 129 calories, which works out to 52 calories per 100 g. That is about 6.4% of a 2,000-calorie day.

Is Anjeeri Gobhi high in protein?

Not especially. It has 6.7 g of protein per serving, and protein supplies 19% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Anjeeri Gobhi keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Anjeeri Gobhi?

107 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Anjeeri Gobhi?

11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (246 g)

Calories129

% Daily Value*

Total fat 4.2g	5%
Saturated fat 0.7g	3%
Trans fat 0g
Cholesterol 1.5mg	1%
Sodium 107mg	5%
Total carbohydrate 19g	7%
Dietary fiber 4.7g	17%
Total sugars 11g
Protein 6.7g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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