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Cauliflower with Curry

4.666665
Average: 4.7 (3 votes)
(3 votes)
Cauliflower with Curry

Cauliflower with Curry - Indian food tastes just great in all forms.

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
170
calories
Calories

Healthy, because

Even smarter

Nutritional values

Curry is a mixture of many different spices that contain secondary plant substances that protect our body cells from free radicals and essential oils. The latter are able to calm our nerves so we can relax better. The cauliflower brings potassium, which helps our heart to stay in the right rhythm.

The cauliflower curry can be prepared in the evening and taken to work the next day. As a side dish, you can serve brown rice or chapati (Indian flat bread). If you want it to remain low carb, then use konjac circle (rice alternative from the Asian konjac root). You can also change the vegetables in the curry recipe to suit your personal taste. 

1 serving contains
(Percentage of daily recommendation)
Calorie170 kcal(8 %)
Protein9 g(9 %)
Fat9 g(8 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage10.9 g(36 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.4 mg(20 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.7 mg(39 %)
Vitamin B₆0.8 mg(57 %)
Folate208 μg(69 %)
Pantothenic acid3.5 mg(58 %)
Biotin12.6 μg(28 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C225 mg(237 %)
Potassium1,239 mg(31 %)
Calcium86 mg(9 %)
Magnesium64 mg(21 %)
Iron2.1 mg(14 %)
Iodine4 μg(2 %)
Zinc1 mg(13 %)
Saturated fatty acids1.3 g
Uric acid172 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
1 Cauliflower
22 ounces tomatoes
1 chili pepper
1 onion
2 garlic cloves
3 tablespoons olive oil
½ teaspoon fennel seeds
1 tablespoon Curry powder
5 ounces Vegetable broth
salt
cayenne pepper
How healthy are the main ingredients?
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Preparation steps

1.

Rinse the cauliflower and divide into florets. Blanch the tomatoes in hot water, rinse in cold water, peel and remove the stems. Cut the tomatoes into small cubes.

2.

Rinse and chop the chile. Peel and finely chop the onion and garlic.

3.

Heat the oil and saute the onion, garlic and chile over medium heat until soft. Add the cauliflower and saute for 2 minutes.

4.

Mix in the fennel seeds and curry powder. Pour in the broth. Add the tomatoes and season with salt. Cover and simmer over low heat for 10-15 minutes, stirring constantly. Season with salt and cayenne pepper. Serve hot.