Aloo Gobi - Potatoes & Cauliflower

Fat 20%Carbs 70%Protein 10%
Percent Calories

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

Directions

  1. 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.
  2. Fry on medium-low flame for 7-8 minutes till potatoes and cauliflower have some brown spots on them.
  3. Drain on a tissue paper and set aside.
  4. In the same pan heat 1.5 teaspoon of oil on medium heat and add cumin seeds and let them crackle.
  5. Add the onions and cook for 2 minutes till translucent.
  6. Add the ginger-garlic paste and cook for another 2 minutes or till the raw smell goes away.
  7. Add the chopped tomatoes and cook for 2 minutes till they are little soft.
  8. Add turmeric powder, red chilli powder, coriander powder and amchur (mango powder).
  9. Cover the pan and let the masala cook for 2-3 minutes and then add the potatoes and cauliflower to it and mix.
  10. Add chopped coriander leaves and give a good mix.
  11. Add garam masala and cook the potato and cauliflower on medium-low heat for 5-6 minutes.
  12. 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.
  13. Garnish with some more coriander leaves and serve hot with any Indian bread.
  14. Recipe by: Manali (source: https://www.cookwithmanali.com/aloo-gobi/)

Nutrition Facts

For 1 servings of aloo gobi - potatoes & cauliflower

NutrientValue%DV
Calories436
Fats10g 13%
Saturated fats1g 5%
Trans fats0.1g
Cholesterol0mg 0%
Sodium153mg 7%
Carbs79g 29%
Net carbs67g
Fiber13g 45%
Sugar10g
Protein11g
Calcium98mg 10%
Iron5mg 60%
Potassium2139mg 46%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene131μg
Beta carotene666μg
Caffeine0mg
Choline86mg 16%
Copper0.5mg 54%
Fluoride3μg
Folate (B9)118μg 29%
Lycopene3165μg
Magnesium122mg 29%
Manganese1mg 61%
Niacin5mg 33%
Pantothenic acid2mg 33%
Phosphorus296mg 42%
Retinol0μg
Riboflavin (B2)0.2mg 14%
Selenium3μg 5%
Theobromine0mg
Thiamine0.4mg 36%
Vitamin A IU1232IU
Vitamin A80μg 9%
Vitamin B120μg 0%
Vitamin B61mg 108%
Vitamin C139mg 155%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E2mg 16%
Vitamin K38μg 32%
Zinc2mg 16%
Sugars
Sugar10g
Sucrose1g
Glucose4g
Fructose3g
Lactose0g
Maltose0g
Galactose0g
Starch57g
Fats
Saturated fats1g 5%
Monounsaturated fats6g
Polyunsaturated fats3g
Trans fats0.1g
Fatty Acids
Total omega 31g
Total omega 62g
Alpha Linolenic Acid (ALA)1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.4g
Arginine0.5g
Aspartic acid2g
Cystine0.1g
Glutamic acid2g
Glycine0.2g
Histidine0.1g
Hydroxyproline0g
Isoleucine0.3g
Leucine0.5g
Lysine0.5g
Methionine0.1g
Phenylalanine0.4g
Proline0.3g
Serine0.4g
Threonine0.4g
Tryptophan0.1g
Tyrosine0.2g
Valine0.4g

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