Cauliflower and Potato Curry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 326 cal. | (16 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.6 g | (35 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 94.4 μg | (157 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 190 μg | (63 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 210 mg | (221 %) | ||
| Potassium | 1,536 mg | (38 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 10 g | |||
| Uric acid | 165 mg | |||
| Cholesterol | 42 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 1 Red chili pepper
- 2 garlic cloves
- 20 grams ginger
- 4 Coriander
- 500 grams waxy potatoes
- 1 Cauliflower (750 grams)
- 2 onions
- 4 Tbsps Ghee
- 1 Tbsp Cumin
- 400 grams crushed Tomatoes (canned)
- 1 tsp Turmeric
- 1 tsp salt
- 1 Tbsp ground cilantro
- 3 Tbsps Garam Masala
- Chili powder (as needed)
- 4 Tbsps Yogurt (0.1% fat)
Preparation steps
Rinse chile pepper and finely chop. Peel garlic and ginger and finely grate both. Brush coriander roots and finely chop. Peel potatoes and finely dice. Rinse cauliflower, trim and cut into small florets. Peel onions and chop finely.
Heat ghee in a large saucepan and sauté onions. Add cumin and coriander root and fry for 3-4 minutes until golden brown. Add tomatoes and let simmer for a few minutes. Then add chile pepper, ginger, garlic, turmeric, salt and coriander. Add potatoes and about 100 ml (approximately 3 1/2 ounces) of water, mix and simmer for about 5 minutes. Add cauliflower and approximately 400 ml (approximately 13 1/2 ounces) water, cover and simmer for about 20 minutes, while stirring occasionally.
Finally season with garam masala, chili powder and salt. Serve in bowls sprinkled with a dab of yogurt and a little turmeric.
