Classic Vegetarian Dish

Indian-Style Potato and Cauliflower Curry

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Average: 4.6 (42 votes)
(42 votes)
Indian-Style Potato and Cauliflower Curry

Indian-Style Potato and Cauliflower Curry - Indian cuisine that is easy to prepare

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
322
calories
Calories

Healthy, because

Even smarter

Nutritional values

Cauliflower and curry are an absolute culinary dream team! Cauliflower is high in potassium, which ensures balanced fluids in the body, while the nutrients in the curry protect the body's cells. 

To make this dish even more delicoius, you can prepare the cauliflower curry with freshly-grated ginger and a touch of black cumin. 

1 serving contains
(Percentage of daily recommendation)
Calorie322 kcal(15 %)
Protein11 g(11 %)
Fat14 g(12 %)
Carbohydrates35 g(23 %)
Sugar added0 g(0 %)
Roughage11.5 g(38 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1.2 mg(10 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.3 mg(44 %)
Vitamin B₆0.8 mg(57 %)
Folate121 μg(40 %)
Pantothenic acid2.3 mg(38 %)
Biotin3.9 μg(9 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C119 mg(125 %)
Potassium1,315 mg(33 %)
Calcium85 mg(9 %)
Magnesium75 mg(25 %)
Iron2.4 mg(16 %)
Iodine9 μg(5 %)
Zinc1.2 mg(15 %)
Saturated fatty acids8.2 g
Uric acid142 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 onions
2 garlic
1 pound waxy potatoes
1 pound Cauliflower
1 green chile pepper
1 tablespoon olive oil
1 teaspoon Mustard seed
1 teaspoon Cumin
2 teaspoons Madras curry powder
salt
peppers
1 cup Vegetable broth
¾ cup Coconut milk (9% fat)
½ lemon
4 sprigs cilantro
How healthy are the main ingredients?
oniongarlicpotatoCauliflowerCauliflowerolive oil
Preparation

Kitchen utensils

1 Pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Lid

Preparation steps

1.
Indian-Style Potato and Cauliflower Curry preparation step 1

Peel the onions and garlic and chop finely. Peel potatoes, rinse and cut into 1-inch cubes.

2.
Indian-Style Potato and Cauliflower Curry preparation step 2

Trim cauliflower, rinse and divide into florets.

3.
Indian-Style Potato and Cauliflower Curry preparation step 3

Rinse chile pepper, cut in half lengthwise, remove seeds and chop finely.

4.
Indian-Style Potato and Cauliflower Curry preparation step 4

Heat the oil in a pot. Sauté onions and garlic over low heat until light brown, 2-3 minutes. Add diced potatoes and cauliflower and sauté briefly, stirring gently.

5.
Indian-Style Potato and Cauliflower Curry preparation step 5

Add chile pepper, mustard seeds, cumin seeds and curry powder and sauté briefly. Season with salt and pepper.

6.
Indian-Style Potato and Cauliflower Curry preparation step 6

Add broth and coconut milk and bring to a boil. Reduce heat, cover and cook over low heat for about 15 minutes.

7.
Indian-Style Potato and Cauliflower Curry preparation step 7

Squeeze lemon. Rinse cilantro, shake dry, pluck leaves, and chop coarsely.

Season potato and cauliflower curry to taste with 1 tablespoon lemon juice, salt, and pepper. Sprinkle with cilantro and serve immediately.

Comments

 
Too spicy!