Phool gobhi (cauliflower / پھول گوبھی) retail markets aur grocery shops mein aam tor par per piece ~400 g se 1 kg ke beech milti hai. Medium size cauliflower ka wazan aam tor par ~500 g–800 g per head hota hai, lekin kuch larger heads ~900 g–1 kg+ tak bhi mil sakti hain. Fresh cauliflower ka head tight aur creamy white hota hai, jis par chhoti-chhoti florets tightly packed rehti hain. Light green ya purple-tinged varieties bhi kabhi kabar nazar aati hain, jo salads aur cooked pakwan dono mein tasty aur eye-catching lagti hain. Raw cauliflower crisp aur mild hoti hai, aur cooked form mein soft aur flavourful ban jati hai.

Phool gobhi Brassica family ki sabzi hai aur low-carb, low-calorie nature ki wajah se healthy diets ka hissa ban sakti hai. Seasonally winter mein quality aur taste better hotay hain, lekin ye saal bhar available rehti hai, chahe fresh stores mein ho ya frozen packs ke through.

Cooking / Serving Tips:

Preparation :
Phool gobhi ko pehle achi tarah wash karein. Head ko florets mein separate kar lein; stems ko bhi cut karke use kar sakte hain.

Pakistani & Asian Cooking Use :
Pakistani gharo mein gobi ki sabzi, gobi rice (gobi pulao), gobi pakora, stir-fried gobi aur mix sabzi dishes bohat popular hotay hain. Cauliflower ko masalon, tomatoes aur onions ke sath cook karne se flavour depth aur texture dono behtar hotay hain.

Roast / Grill / Stir-Fry :
Cauliflower ko oven roasting, tawa roast ya high-heat stir-fry karne se flaky edges aur caramelized flavour milta hai — ye style salads, tacos aur wraps mein bhi zabardast lagta hai.

Raw / Salad Use :
Thin chopped florets ko salads aur coleslaw mein lemon, olive oil aur namak ke sath mix karke fresh aur crunchy dish banaya ja sakta hai.

Storage Tips :
Whole cauliflower heads ko fridge ke crisper drawer mein perforated bag ya loose container mein rakh kar up to 1 week tak fresh rakha ja sakta hai. Cut florets ko airtight container mein rakh kar jaldi use karein.

Health Benefits & Diet Use:

Digestive Support :
Cauliflower fiber se rich hoti hai jo digestion ko support karti hai aur gut health ko maintain karne mein madad deti hai.

Immune & Antioxidant Support :
High vitamin C content immune system ko strong banata hai aur antioxidants oxidative stress se cells ko protect karte hain.

Heart & Blood Pressure Support :
Cauliflower mein potassium aur phytonutrients paye jate hain jo heart health aur blood pressure regulation ko support karte hain.

Weight Management & Low-Carb Diets :
Low calorie aur low carbohydrate nature ki wajah se cauliflower weight management aur low-carb diets (jaise keto ya rice substitute forms) mein easily fit hoti hai.

Bone & Metabolism Support :
Vitamin K aur B-vitamins (jaise B6, folate) bone health aur metabolism ko support karte hain, jabke choline metabolism aur brain function ke liye useful hota hai.

Who Can Use :
Zyada tar log cooked ya light cooked cauliflower ko apni diet mein shamil kar sakte hain — ye bachon se le kar adults tak sab ke liye generally suitable hoti hai.

Who Should Avoid or Limit :
High fiber aur cruciferous nature ki wajah se excessive intake sensitive digestion walay logon mein gas ya bloating cause kar sakti hai; moderate cooked portions behtar tolerate hotay hain.

Diet Plan Use :
Cauliflower soups, salads, roasted dishes, stir-fries aur gobi curries balanced meals ka part ban sakti hain—processed creamy sauces ko limit rakhein.

Nutritional Value:

Phool gobhi low in calories aur nutrient-dense vegetable hai. Ye dietary fiber, vitamin C, vitamin K, folate, potassium aur phytonutrients provide karti hai jo digestion, immunity, heart health aur overall wellness ko support karte hain.

Nutritional Information (Approx per 100g):

• Calories: approx 25–30 kcal

• Carbohydrates: ~5–5.3 g

• Dietary Fiber: ~2–2.5 g

• Protein: ~1.9–2.1 g

• Fat: ~0.1–0.3 g

• Vitamin C: high (approx 48–58 mg)

• Vitamin K: present (moderate)

• Folate (B9): present

• Potassium: ~299–303 mg