Aloo Gobi - Potatoes & Cauliflower
1 servings of aloo gobi - potatoes & cauliflower contains 436 Calories. The macronutrient breakdown is 70% carbs, 20% fat, and 10% protein. This is a good source of protein (20% of your Daily Value), fiber (45% of your Daily Value), and potassium (46% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 10 minutes
- Cook Time
- 20 minutes
Ingredients
Canola oil
4 tsp or 18g
Directions
- Heat 2 teaspoon of oil in a pan on medium heat. Add cauliflower florets and fry for 2-3 minutes and then add the sliced potatoes.
- Fry on medium-low flame for 7-8 minutes till potatoes and cauliflower have some brown spots on them.
- Drain on a tissue paper and set aside.
- In the same pan heat 1.5 teaspoon of oil on medium heat and add cumin seeds and let them crackle.
- Add the onions and cook for 2 minutes till translucent.
- Add the ginger-garlic paste and cook for another 2 minutes or till the raw smell goes away.
- Add the chopped tomatoes and cook for 2 minutes till they are little soft.
- Add turmeric powder, red chilli powder, coriander powder and amchur (mango powder).
- Cover the pan and let the masala cook for 2-3 minutes and then add the potatoes and cauliflower to it and mix.
- Add chopped coriander leaves and give a good mix.
- Add garam masala and cook the potato and cauliflower on medium-low heat for 5-6 minutes.
- Add salt and cover the pan and cook more additional 6-7 minutes on low flame or till the potato and cauliflower are tender but not soggy. If you feel the masala is sticking, you may add some water. Add 1 tablespoon at a time and only add enough to cook the veggies. I did not add any water in mine.
- Garnish with some more coriander leaves and serve hot with any Indian bread.
- Recipe by: Manali (source: https://www.cookwithmanali.com/aloo-gobi/)
Nutrition Facts
For 1 servings of aloo gobi - potatoes & cauliflower
Nutrient | Value | %DV |
---|---|---|
Calories | 436 | |
Fats | 10g | 13% |
Saturated fats | 1g | 5% |
Trans fats | 0.1g | |
Cholesterol | 0mg | 0% |
Sodium | 153mg | 7% |
Carbs | 79g | 29% |
Net carbs | 67g | |
Fiber | 13g | 45% |
Sugar | 10g | |
Protein | 11g | |
Calcium | 98mg | 10% |
Iron | 5mg | 60% |
Potassium | 2139mg | 46% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 131μg | |
Beta carotene | 666μg | |
Caffeine | 0mg | |
Choline | 86mg | 16% |
Copper | 0.5mg | 54% |
Fluoride | 3μg | |
Folate (B9) | 118μg | 29% |
Lycopene | 3165μg | |
Magnesium | 122mg | 29% |
Manganese | 1mg | 61% |
Niacin | 5mg | 33% |
Pantothenic acid | 2mg | 33% |
Phosphorus | 296mg | 42% |
Retinol | 0μg | |
Riboflavin (B2) | 0.2mg | 14% |
Selenium | 3μg | 5% |
Theobromine | 0mg | |
Thiamine | 0.4mg | 36% |
Vitamin A IU | 1232IU | |
Vitamin A | 80μg | 9% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 1mg | 108% |
Vitamin C | 139mg | 155% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 2mg | 16% |
Vitamin K | 38μg | 32% |
Zinc | 2mg | 16% |
Sugars | ||
Sugar | 10g | |
Sucrose | 1g | |
Glucose | 4g | |
Fructose | 3g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 57g | |
Fats | ||
Saturated fats | 1g | 5% |
Monounsaturated fats | 6g | |
Polyunsaturated fats | 3g | |
Trans fats | 0.1g | |
Fatty Acids | ||
Total omega 3 | 1g | |
Total omega 6 | 2g | |
Alpha Linolenic Acid (ALA) | 1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.4g | |
Arginine | 0.5g | |
Aspartic acid | 2g | |
Cystine | 0.1g | |
Glutamic acid | 2g | |
Glycine | 0.2g | |
Histidine | 0.1g | |
Hydroxyproline | 0g | |
Isoleucine | 0.3g | |
Leucine | 0.5g | |
Lysine | 0.5g | |
Methionine | 0.1g | |
Phenylalanine | 0.4g | |
Proline | 0.3g | |
Serine | 0.4g | |
Threonine | 0.4g | |
Tryptophan | 0.1g | |
Tyrosine | 0.2g | |
Valine | 0.4g |
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