Indian-style Cauliflower Bowl

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Indian-style Cauliflower Bowl
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
332
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie332 cal.(16 %)
Protein14 g(14 %)
Fat18 g(16 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage12.2 g(41 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E10.4 mg(87 %)
Vitamin K84.9 μg(142 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.7 mg(56 %)
Vitamin B₆0.8 mg(57 %)
Folate183 μg(61 %)
Pantothenic acid3.3 mg(55 %)
Biotin9.2 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C198 mg(208 %)
Potassium1,457 mg(36 %)
Calcium105 mg(11 %)
Magnesium112 mg(37 %)
Iron3.2 mg(21 %)
Iodine7 μg(4 %)
Zinc1.9 mg(24 %)
Saturated fatty acids1.8 g
Uric acid163 mg
Cholesterol0 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
1 Tbsp Cumin
1 Tbsp Coriander
4 medium Tomatoes
3 Tbsps vegetable oil
1 onion (chopped)
2 cloves garlic cloves (chopped)
2 tsps Turmeric
1 tsp Curry powder
4 large potatoes (peeled and chopped)
1 small Cauliflower (broken into florets)
2 scallions (chopped)
½ cup sliced almonds
How healthy are the main ingredients?
almondgarlic cloveCuminTomatoonionTurmeric

Preparation steps

1.
Toast the cumin and coriander seeds in a dry pan until they start to release their fragrance then set aside. Drop the tomatoes into boiling water for 30 seconds then drain, peel off the skins and roughly chop the flesh.
2.
Heat the oil in a large pan and gently fry the onion until soft but nor brown. Add the garlic, turmeric and curry powder, cook gently for 2 minutes then add the toasted cumin and coriander seeds and the chopped potatoes and cook for 2 more minutes, stirring all the time.
3.
Stir in the cauliflower florets, add half a cup of water and cover with a lid. Cook for 10 - 15 minutes, stirring from time to time, or until the potatoes are tender. Add a little more water during cooking if necessary.
4.
Stir in the tomatoes, season with salt and pepper and serve the salad warm or cold garnished with the spring onions and flaked almonds.