Indian-spiced Vegetable Bowl

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Indian-spiced Vegetable Bowl
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Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
438
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie438 kcal(21 %)
Protein9.74 g(10 %)
Fat32.52 g(28 %)
Carbohydrates37.47 g(25 %)
Sugar added0 g(0 %)
Roughage7.6 g(25 %)
Vitamin A104.38 mg(13,048 %)
Vitamin D0 μg(0 %)
Vitamin E1.11 mg(9 %)
Vitamin B₁0.24 mg(24 %)
Vitamin B₂0.18 mg(16 %)
Niacin4.21 mg(35 %)
Vitamin B₆0.57 mg(41 %)
Folate136.39 μg(45 %)
Pantothenic acid1.33 mg(22 %)
Biotin7.49 μg(17 %)
Vitamin B₁₂0.06 μg(2 %)
Vitamin C112 mg(118 %)
Potassium1,428.62 mg(36 %)
Calcium119.02 mg(12 %)
Magnesium93.03 mg(31 %)
Iron3.76 mg(25 %)
Iodine0.75 μg(0 %)
Zinc1.57 mg(20 %)
Saturated fatty acids22.52 g
Cholesterol1.25 mg
Author of this recipe:

Ingredients

for
4
Ingredients
½ teaspoon
2 teaspoons
ground cilantro
1 teaspoon
ground Cumin
1 teaspoon
½ teaspoon
ground Turmeric
1 teaspoon
2 tablespoons
2 teaspoons
2
1
onion (chopped)
2
large potatoes (cut into chunks)
fresh Ginger root (grated)
2 cloves
finely chopped garlic
1 head
Cauliflower (broken into florets)
14 ounces
14 ounces
1
lemon (juice)
To garnish
4 tablespoons
plain Yogurt
How healthy are the main ingredients?
CuminTurmericsaltoniongarlicCauliflower

Preparation steps

1.
Mix all the ground spices together and set aside.
2.
Heat the oil in a large frying pan. Add the mustard seeds and as soon as they begin to 'pop' add the onion and potatoes and cook, stirring occasionally, for 5-7 minutes, until light golden. Add the cloves, ginger, garlic and the spice mixture and cook, stirring, for 1 minute.
3.
Add the cauliflower, tomatoes and coconut milk and stir to combine. Bring to a simmer, cover and cook for 20-30 minutes, until the potatoes and cauliflower are tender. Season to taste with salt.
4.
Remove from the heat and stir in the lemon juice. Cover and leave to stand for 2 minutes.
5.
Spoon onto serving plates and spoon a little yoghurt on top of the curry. Garnish with coriander.