Cauliflower and Potato Sabzi with Spices

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
11%
Cauliflower and Potato Sabzi with Spices
45 min.
6
190kcal

Suggestions

Ingredients

  • 1.8 pounds baking potatoes peeled halved lengthwise sliced
  • 1.5 pounds cauliflower 
  • teaspoons cumin seeds 
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoons ginger fresh peeled chopped
  • teaspoon garam masala 
  •  garlic cloves minced
  • 0.5 teaspoon ground pepper red
  • 0.8 teaspoon ground turmeric 
  • 1.5 teaspoons salt 
  • 0.3 cup tomato purée 
  • tablespoons vegetable oil divided
  • 0.3 cup water 

Equipment

  • dutch oven

Directions

  1. Separate cauliflower into florets to measure 4 cups, reserving stems.
  2. Cut stems into thin slices to measure 1 cup.
  3. Heat 1 1/2 tablespoons oil in a Dutch oven over medium-high heat.
  4. Add potatoes, cumin seeds, and garlic; stir-fry for 6 minutes or until potatoes are crisp-tender. Stir in water and next 5 ingredients (water through pepper).
  5. Add the cauliflower florets and stems, stirring well; cover, reduce heat, and simmer 20 minutes or until vegetables are tender. Uncover, and drizzle with 1 1/2 teaspoons oil, cilantro, and Garam Masala, tossing well.

Nutrition Facts

Calories190kcal
Protein11.27%
Fat23.53%
Carbs65.2%

Properties

Glycemic Index
39.29
Glycemic Load
20.18
Inflammation Score
-9
Nutrition Score
15.680000149685%

Flavonoids

Apigenin
0.03mg
Luteolin
0.1mg
Kaempferol
0.43mg
Myricetin
0.03mg
Quercetin
1.72mg

Nutrients percent of daily need

Calories:189.7kcal
9.49%
Fat:5.27g
8.11%
Saturated Fat:0.91g
5.69%
Carbohydrates:32.86g
10.95%
Net Carbohydrates:28.23g
10.27%
Sugar:3.82g
4.24%
Cholesterol:0mg
0%
Sodium:629.44mg
27.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.68g
11.36%
Vitamin C:65.02mg
78.82%
Vitamin B6:0.73mg
36.33%
Vitamin K:31.79µg
30.27%
Potassium:1003.53mg
28.67%
Manganese:0.5mg
25%
Folate:86.1µg
21.52%
Fiber:4.63g
18.53%
Magnesium:56.34mg
14.09%
Iron:2.51mg
13.94%
Phosphorus:137.64mg
13.76%
Vitamin B5:1.24mg
12.43%
Copper:0.25mg
12.43%
Vitamin B1:0.18mg
11.96%
Vitamin B3:2.27mg
11.33%
Vitamin B2:0.13mg
7.79%
Vitamin E:0.87mg
5.83%
Calcium:57.21mg
5.72%
Zinc:0.83mg
5.54%
Vitamin A:213.54IU
4.27%
Selenium:1.69µg
2.41%
Source:My Recipes