Indian Aloo Curry
(0 votes)
(0 votes)
Health Score:
99 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 3 min.
Ready in
Calories:
230
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 230 cal. | (11 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 48.7 μg | (81 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 938 mg | (23 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 0.5 g | |||
| Uric acid | 57 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 cups baby Spinach (rinsed and trimmed)
- 1 Tbsp grapeseed oil
- 1 tsp Mustard seed
- 1 onion (peeled and thinly sliced)
- 2 cloves garlic cloves (peeled and crushed)
- 1 Tbsp ginger freshly grated (1-inch piece)
- 4 ½ cups waxy potatoes (peeled and cut into bite-size chunks)
- 1 tsp Turmeric
- ¼ tsp cayenne pepper
- 2 cups vegetable stock
- salt (to taste)
- freshly ground Black pepper (to taste)
- 1 red chili pepper (washed and trimmed)
- 1 ripe Mango
- 1 tsp ground Cardamom
- ¼ tsp ground cinnamon
- ¼ tsp ground cloves
- ¼ tsp Garam Masala
- ¼ tsp ground Cumin
- 1 Tbsp black Poppy seeds
Preparation steps
1.
Blanch the spinach in a pan of boiling water for 2 to 3 minutes; Drain the spinach thoroughly and set aside. When it is cool enough to handle, use your clean hands to squeeze out any remaining liquid and set aside.
2.
Heat the oil in a heavy bottomed pot, toast the mustard seeds until they begin to pop, about 1 to 2 minutes. Add the sliced onion, garlic, and ginger and cook for 5 to 7 minutes, or until the onions are tender. Add the potatoes, turmeric and cayenne pepper and saute for about 8 minutes.
3.
Add the vegetable stock, cover and bring to a boil. Reduce heat and simmer for 12 minutes. Stir in spinach and simmer an additional 5 minutes, season with salt and pepper.
4.
Meanwhile, cut the chili pepper in half lengthwise, remove seeds and slice lengthwise into very thin strips. Peel the mango, remove the stone and cut into bite-size pieces.
5.
Place the cardamon, cinnamon, cloves, garam masala and cumin in a small skillet and dry-fry until fragrant, about 45 seconds. Add the toasted spices to the curry mixture; stir to incorporate and infuse.
6.
Ladle the potato curry into bowls. Garnish with mango and chili pepper strips; sprinkle with poppy seeds. Serve hot.
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