Indian-style Cauliflower Bowl
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(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
332
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 332 cal. | (16 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.2 g | (41 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.4 mg | (87 %) | ||
| Vitamin K | 84.9 μg | (142 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 183 μg | (61 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 198 mg | (208 %) | ||
| Potassium | 1,457 mg | (36 %) | ||
| Calcium | 105 mg | (11 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 163 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
