Fine Vegetable Cuisine

Indian Cauliflower Curry with Potatoes

4.333335
Average: 4.3 (3 votes)
(3 votes)
Indian Cauliflower Curry with Potatoes
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
282
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie282 cal.(13 %)
Protein8 g(8 %)
Fat12 g(10 %)
Carbohydrates34 g(23 %)
Sugar added2 g(8 %)
Roughage6.7 g(22 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E0.8 mg(7 %)
Vitamin K53.5 μg(89 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin5 mg(42 %)
Vitamin B₆0.6 mg(43 %)
Folate116 μg(39 %)
Pantothenic acid2.2 mg(37 %)
Biotin8 μg(18 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C126 mg(133 %)
Potassium1,189 mg(30 %)
Calcium101 mg(10 %)
Magnesium67 mg(22 %)
Iron2.3 mg(15 %)
Iodine9 μg(5 %)
Zinc1.3 mg(16 %)
Saturated fatty acids2.3 g
Uric acid102 mg
Cholesterol4 mg
Complete sugar11 g

Ingredients

for
4
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
How healthy are the main ingredients?
potatoCauliflowerCauliflowersesame oilgingerTomato

Preparation steps

1.

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.

2.

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.

3.

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.