Indian Cauliflower Curry with Potatoes
Healthy, because
Even smarter
Nutritional values
The cauliflower scores points with its balancing potassium and digestive fibre; the cabbage is also comparatively easy to digest and digest. Ginger gives the Indian cauliflower curry a pleasant pungency and also has an anti-inflammatory effect.
The Indian cauliflower curry is easily prepared and is also wonderfully suited as a meal-prep dish! The next day warmed up it tastes even more intense.
(Percentage of daily recommendation)
| Calorie | 282 cal. | (13 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.8 mg | (7 %) | ||
| Vitamin K | 53.5 μg | (89 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 126 mg | (133 %) | ||
| Potassium | 1,189 mg | (30 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 102 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 500 grams Cauliflower (florets)
- 600 grams potatoes (starchy)
- 3 Tomatoes
- 2 onions
- 2 centimeters ginger
- 4 Tbsps sesame oil
- ½ tsp Cumin
- 1 tsp Turmeric
- 1 generous pinch chili peppers
- salt
- 150 grams Yogurt (0.1% fat)
- sugar (to taste)
- 1 tsp Garam Masala
- 1 Tbsp chopped cilantro
Preparation steps
Rinse and peel potatoes and cut into 2 cm (approximately 1/2 inch) cubes. Rinse tomatoes, blanch, peel, halve, remove seeds and cut into bite-sized pieces. Peel onions and ginger and finely dice.
Heat the oil in a pan and sauté the onions and ginger until just translucent. Add the spices, cauliflower and potato cubes and saute until soft. Pour in 250 ml (approximately 8 ounces) of water and let simmer for 25 minutes.
When the potatoes are tender, mix yogurt in a bowl with the sugar and garam masala. Garnish curry with fresh chopped cilantro and serve with the yogurt.
