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POTATO & CAULIFLOWER
04

POTATO & CAULIFLOWER

NUTRITION
HEALTHY RECIPES
Oct 19, 2024

POTATO AND CAULIFLOWER

Potato and cauliflower is one of the healthiest Indian vegetarian classics, finished off with cumin, turmeric, coriander, and garam masala for its fragrant, earthy flavour profile. The classic Indian dish consists of tender potatoes and cauliflower cooked in aromatic spices. Potato and cauliflower can be served with roti, naan, or rice. So, it’s a favourite for any night of the week and, at the same time, for special occasions. This simple yet delicious recipe is so easy to prepare that it is, without doubt, the best option when a healthy and wholesome dish is needed without consuming too much time in the kitchen.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Indian, South Asian

PREPARATION / TECHNIQUES

Sauté, Simmer, One-Pot Wonders, Pan-Fry

OCCASION / HOLIDAY

Family Dinner, Potluck, Weeknight Meals, Diwali

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegetarian, Vegan, Gluten-Free, High Fibre, Kid-Friendly

DISH TYPE

Entrée, Side

INGREDIENTS

  • 1 small potato, cubed
  • 50g cauliflower florets
  • 1/4 tsp cumin seeds
  • 1/4 tsp turmeric powder
  • 1/4 tsp coriander powder
  • 1/4 tsp garam masala
  • 1 clove garlic, minced
  • 1/2 tsp oil
  • Salt, to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories:120
  • Protein: 3g
  • Fat: 4g
  • Carbohydrates: 18g
  • Fibre: 4g
  • Sodium: 220mg

PREPARATION OF POTATO AND CAULIFLOWER

  • Heat oil and add cumin seeds: In a medium pan, add ½ tsp oil and sauté on medium heat. When it starts to shimmer, put in cumin seeds and allow the fragrance of cumin for 30 seconds or so.
  • Sauté the garlic: Add the chopped garlic to the pan and sauté it for about one minute, stirring constantly so that it does not burn.
  • Add spices: Add all the spices like turmeric powder, coriander powder, and garam masala. Mix them well until the spices start mingling with the garlic and cumin.
  • Cook the potatoes and cauliflower: Now add the cubed potatoes and chopped cauliflower to the pan and toss them well so that they get well-coated with the spice mixture of vegetables.
  • Simmer: Add one 1/4 cup of water. Then, cover with a lid. Simmer the vegetables for 12 to 15 minutes, till potatoes and cauliflower tenderise. Stir occasionally so as not to make it stick to the pan. Fill up the water whenever necessary.
  • Season and serve: Add salt according to taste. Then, mix well for the last time. Serve hot with roti, naan or rice.

PREP TIME

10 minutes

COOKING TIME

15-20 minutes

TIPS

  • By roasting a little in the oven beforehand, the potatoes and cauliflower will crunch better when fried in the pan.
  • Add some red chilli powder or fresh green chillies to adjust the spice level.
  • Squeeze some lemon juice before serving at the table.

VARIATIONS

  • Add green peas for extra texture and colour.
  • For a sweeter version, replace the regular potatoes with sweet potatoes.
  • Top with fresh coriander leaves for added freshness.

PREPPING AND STORAGE

  • Fridge: Use an airtight container to store leftovers in a refrigerator for up to 3 days.
  • Freezing: It freezes well for up to 1 month. Reheat gently over the stove or in the microwave before serving.

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