Curry with Cauliflower
Nutritional values
(Percentage of daily recommendation)
| Calorie | 295 cal. | (14 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 100.7 μg | (168 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 202 μg | (67 %) | ||
| Pantothenic acid | 3.4 mg | (57 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 204 mg | (215 %) | ||
| Potassium | 1,374 mg | (34 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 179 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 1 Cauliflower (About 800 grams)
- 400 grams waxy potatoes
- 1 scallion
- 15 grams fresh ginger
- 250 grams Tomatoes
- 2 chili peppers
- 5 Tbsps vegetable oil
- 1 Tbsp Panch Phoron (Indian five-spice mixture)
- 400 milliliters vegetable stock
- 100 grams Peas (frozen)
- 1 Tbsp minced cilantro
- salt
- freshly ground peppers
- 80 grams Yogurt (0.1% fat)
- Garam Masala
Preparation steps
Remove stalk from cauliflower. Divide cauliflower into medium-sized florets and rinse thoroughly under running water. Peel, rinse and cut potatoes into 3 cm (approximately 1 1/4 inch) pieces. Peel onions and slice into thin rings. Peel and finely chop ginger root. Blanch tomatoes in boiling water, then rinse, peel, quarter, core and remove seeds. Halve chile peppers lengthwise, remove seeds and ribs, and cut into thin strips.
Heat oil in a wok. Add Panch Foron and stir-fry until fragrant. Add scallions and stir-fry until translucent. Add potatoes and chile and stir-fry 3-4 minutes over medium heat. Add vegetable broth and curry and simmer about 15 minutes over medium heat. Add cauliflower and continue simmering, stirring occasionally, until cauliflower and potatoes are al dente.
Add tomato and peas and simmer 3 minutes. Add curry and sprinkle with cilantro. Season with salt and pepper. Spoon yogurt over cauliflower curry, sprinkle with garam masala, and divide among bowls or plates.
