Indian-Style Potato and Cauliflower Curry
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.
(Percentage of daily recommendation)
| Calorie | 322 cal. | (15 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.5 g | (38 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 121 μg | (40 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 3.9 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 119 mg | (125 %) | ||
| Potassium | 1,315 mg | (33 %) | ||
| Calcium | 85 mg | (9 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 8.2 g | |||
| Uric acid | 142 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 2 onions
- 2 garlic cloves
- 1 lb waxy potatoes
- 1 lb Cauliflower
- 1 green chili pepper
- 1 Tbsp olive oil
- 1 tsp Mustard seed
- 1 tsp Cumin
- 2 tsps Madras curry powder
- salt
- peppers
- 1 cup Vegetable broth
- ¾ cup Coconut milk (9% fat)
- ½ lemon
- 4 sprigs cilantro
Preparation steps
Peel the onions and garlic and chop finely. Peel potatoes, rinse and cut into 1-inch cubes.
Trim cauliflower, rinse and divide into florets.
Rinse chile pepper, cut in half lengthwise, remove seeds and chop finely.
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.
Add chile pepper, mustard seeds, cumin seeds and curry powder and sauté briefly. Season with salt and pepper.
Add broth and coconut milk and bring to a boil. Reduce heat, cover and cook over low heat for about 15 minutes.
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.