Curried Cauliflower
(1 vote)
(1 vote)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
141
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 141 cal. | (7 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin K | 82 μg | (137 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 153 μg | (51 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 176 mg | (185 %) | ||
| Potassium | 889 mg | (22 %) | ||
| Calcium | 69 mg | (7 %) | ||
| Magnesium | 48 mg | (16 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 138 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Cauliflower (1.2 kg)
- 250 grams Cherry tomatoes
- 1 onion
- 2 centimeters fresh ginger
- 1 red chili pepper
- 1 Cardamom
- ½ tsp fennel seeds
- 1 tsp Coriander
- ½ tsp Mustard seed
- 2 Tbsps Ghee (or clarified butter)
- 300 milliliters Vegetable broth
- ½ Cinnamon stick
- 2 bay leaves
- 1 tsp ground Turmeric
- salt
- freshly ground peppers
Preparation steps
1.
Rinse cauliflower and separate into bite-sized florets. Cut cauliflower stalk into pieces. Rinse and peel tomatoes. Peel and finely slice onion and ginger.
2.
Rinse and halve chile pepper lengthwise, remove seeds and ribs and finely chop. Coarsely grind cardamom, fennel, coriander and mustard seeds in a mortar. Heat ghee in a pan. Add onion, chile pepper and spices and cook briefly.
3.
Add cauliflower florets and stalk and cook 1-2 minutes. Deglaze with a little broth. Stir in ginger, cinnamon, bay leaves and turmeric. Partially cover pan and simmer, stirring occasionally, about 15 minutes. During the last 5 minutes of cooking time, add tomatoes and a little broth (if necessary). Season with salt and pepper and serve immediately.
