Cauliflower with Curry
Cauliflower with Curry - Indian food tastes just great in all forms.
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.
(Percentage of daily recommendation)
| Calorie | 170 cal. | (8 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.9 g | (36 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 91.1 μg | (152 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 208 μg | (69 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 225 mg | (237 %) | ||
| Potassium | 1,239 mg | (31 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 172 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 1 Cauliflower
- 22 ozs Tomatoes
- 1 chili pepper
- 1 onion
- 2 garlic cloves
- 3 Tbsps olive oil
- ½ tsp fennel seeds
- 1 Tbsp Curry powder
- 5 ozs Vegetable broth
- salt
- cayenne pepper
Preparation steps
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.
Rinse and chop the chile. Peel and finely chop the onion and garlic.
Heat the oil and saute the onion, garlic and chile over medium heat until soft. Add the cauliflower and saute for 2 minutes.
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.
