Aloo Gobi
Punjabi cauliflower and potato curry
1 serving of aloo gobi (Punjabi cauliflower and potato curry) contains 580 Calories. The macronutrient breakdown is 27% carbs, 68% fat, and 5% protein. This is a good source of fiber (33% of your Daily Value), potassium (29% of your Daily Value), and iron (58% of your Daily Value).
Ingredients
Directions
- To make masala paste use last 4 ingredients: Crush the chillies, garlic, and ginger together with a pinch of salt using a mortar and pestle or blender.
- Peel and cut potatoes into 3cm cubes. Cut the cauliflower into florets, each about 4cm long.
- Heat the oil in a large pan over medium heat. Tip in the cumin seeds and as soon as they start to brown, stir in the asafoetida and reduce heat to low.
- Add the potatoes, stir until covered in oil and then increase to medium heat. Cover and cook for 3 minutes, stirring occasionally to prevent the potatoes from sticking. Reduce heat to low, cooking for a further 3 minutes.
- Stir in masala paste from step 1, as well as tomatoes, turmeric, ground coriander, ground cumin, chilli powder, salt, margarine and half the fresh coriander. Cook for 1 minute.
- Stir in cauliflower and increase heat to medium, covering pan and cooking for 3 minutes. Stir and reduce heat to low again. Cook covered for 10 more minutes, or until potatoes are cooked through.
- Remove from heat, stir in remaining coriander, and let rest for at least10 minutes to develop the flavours.
- Reheat over medium heat, stirring and taking care not to break up the cauliflower.
- Serve with some flatbread (e.g. chapatti, bhakri, or roti), or basmati rice.
Nutrition Facts
For 1 serving of aloo gobi
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 580 | |
| Fats | 46g | 59% |
| Saturated fats | 4g | 20% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 884mg | 38% |
| Carbs | 40g | 15% |
| Net carbs | 31g | |
| Fiber | 9g | 33% |
| Sugar | 8g | |
| Protein | 8g | |
| Calcium | 117mg | 12% |
| Iron | 5mg | 58% |
| Potassium | 1369mg | 29% |
| Vitamin D | 1μg | 7% |
| Vitamins and Minerals | ||
| Alpha carotene | 8μg | |
| Beta carotene | 345μg | |
| Caffeine | 0mg | |
| Choline | 95mg | 17% |
| Copper | 0.4mg | 43% |
| Fluoride | 2μg | |
| Folate (B9) | 117μg | 29% |
| Lycopene | 5106μg | |
| Magnesium | 84mg | 20% |
| Manganese | 1mg | 37% |
| Niacin | 3mg | 21% |
| Pantothenic acid | 2mg | 31% |
| Phosphorus | 185mg | 26% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 15% |
| Selenium | 3μg | 6% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 16% |
| Vitamin A IU | 599IU | |
| Vitamin A | 68μg | 8% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 60% |
| Vitamin C | 165mg | 184% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 20mg | 134% |
| Vitamin K | 45μg | 38% |
| Zinc | 1mg | 11% |
| Sugars | ||
| Sugar | 8g | |
| Sucrose | 0.2g | |
| Glucose | 5g | |
| Fructose | 4g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 16g | |
| Fats | ||
| Saturated fats | 4g | 20% |
| Monounsaturated fats | 17g | |
| Polyunsaturated fats | 15g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| 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 | 0.3g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.3g | |
| Leucine | 0.3g | |
| Lysine | 1g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.2g | |
| Proline | 0.2g | |
| Serine | 0.3g | |
| Threonine | 0.3g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.4g | |
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