Indian Cauliflower and Potato Curry
(Gobi Aloo)
1 Serving of indian cauliflower and potato curry ((Gobi Aloo)) contains 260 Calories. The macronutrient breakdown is 53% carbs, 37% fat, and 10% protein. This is a good source of fiber (29% of your Daily Value), potassium (28% of your Daily Value), and iron (50% of your Daily Value).
- Makes
- 4 Serving
- Prep Time
- 10 minutes
- Cook Time
- 50 minutes
Ingredients
Directions
- Boil a large pot of water with about 2tsp of salt for the whole recipe (not in ingredients because most of it will be discarded with the water later)
- Chop the cauliflower into florets, and peel the potato and chop into cubes. Add both to the boiling water, and cook for 6-7 minutes or until they are mostly cooked.
- Heat the vegetable oil in a skillet over medium-high heat. Dice the onion and add it.
- When the onions are starting to get translucent, add the ginger garlic paste, as well as the bay leaf, cardamom, cinnamon and cumin. Sauté until the onions are golden brown.
- Reduce the heat to a simmer and add the tomato purée, turmeric, coriander, chilli powder, black pepper, garam masala and salt. Mix well.
- Cook over medium heat for 8-10 minutes or until the oil begins to separate from the tomatoes.
- Add water, 1 tbsp of dried fenugreek leaves (mustard greens would work too). Mix, then add the potato and cauliflower florets.
- Cook with the lid on for 8-10 minutes. Meanwhile chop some fresh cilantro and add it when the curry is done. Serve with rice or roti.
Nutrition Facts
For 1 Serving of indian cauliflower and potato curry (474g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 260 | |
| Fats | 12g | 15% |
| Saturated fats | 1g | 5% |
| Trans fats | 0.1g | |
| Cholesterol | 0mg | 0% |
| Sodium | 631mg | 27% |
| Carbs | 37g | 13% |
| Net carbs | 28g | |
| Fiber | 8g | 29% |
| Sugar | 9g | |
| Protein | 7g | |
| Calcium | 94mg | 9% |
| Iron | 4mg | 50% |
| Potassium | 1333mg | 28% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 7μg | |
| Beta carotene | 381μg | |
| Caffeine | 0mg | |
| Choline | 96mg | 18% |
| Copper | 0.4mg | 47% |
| Fluoride | 2μg | |
| Folate (B9) | 117μg | 29% |
| Lycopene | 20395μg | |
| Magnesium | 74mg | 18% |
| Manganese | 1mg | 33% |
| Niacin | 3mg | 20% |
| Pantothenic acid | 2mg | 35% |
| Phosphorus | 172mg | 25% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 18% |
| Selenium | 2μg | 4% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 16% |
| Vitamin A IU | 658IU | |
| Vitamin A | 33μg | 4% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 55% |
| Vitamin C | 103mg | 115% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 4mg | 30% |
| Vitamin K | 32μg | 27% |
| Zinc | 1mg | 10% |
| Sugars | ||
| Sugar | 9g | |
| Sucrose | 0.4g | |
| Glucose | 5g | |
| Fructose | 4g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 14g | |
| Fats | ||
| Saturated fats | 1g | 5% |
| Monounsaturated fats | 8g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0.2g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.3g | |
| Arginine | 0.3g | |
| Aspartic acid | 1g | |
| Cystine | 0g | |
| Glutamic acid | 1g | |
| Glycine | 0.2g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.2g | |
| Leucine | 0.3g | |
| Lysine | 0.5g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.2g | |
| Proline | 0.2g | |
| Serine | 0.2g | |
| Threonine | 0.2g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.3g | |
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