Cauliflower and Potato Stir-Fry - East Indian

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
13%
Cauliflower and Potato Stir-Fry - East Indian
40 min.
4
219kcal

Suggestions

Ingredients

  • tablespoons canola oil 
  • teaspoon caraway seeds 
  • head cauliflower with 1-inch stalks cut into florets
  • teaspoons cumin seeds 
  • 0.3 cup cilantro leaves fresh chopped to taste
  • cloves garlic minced
  • teaspoon ground turmeric 
  • large potatoes diced
  • teaspoon chili powder red
  • 0.5  onion red chopped
  • teaspoon salt 

Equipment

  • frying pan

Directions

  1. Heat oil in a skillet over medium heat; add cumin and caraway seeds until they begin to pop and oil bubbles, 1 to 2 minutes. Cook and stir onion and garlic in the hot oil until onion is soft and translucent, 5 to 10 minutes.
  2. Stir cauliflower and potato into onion mixture to coat with oil.
  3. Add chili powder, turmeric, and salt; stir to coat vegetables.
  4. Cover skillet and cook vegetables over medium-low heat, stirring occasionally, until cauliflower and potatoes are softened, about 20 minutes.
  5. Sprinkle with cilantro.

Nutrition Facts

Calories219kcal
Protein9.27%
Fat44.41%
Carbs46.32%

Properties

Glycemic Index
53.69
Glycemic Load
13.76
Inflammation Score
-10
Nutrition Score
16.999565186708%

Flavonoids

Apigenin
0.04mg
Luteolin
0.13mg
Isorhamnetin
0.69mg
Kaempferol
1.35mg
Myricetin
0.05mg
Quercetin
4.79mg

Nutrients percent of daily need

Calories:218.59kcal
10.93%
Fat:11.44g
17.59%
Saturated Fat:1.04g
6.49%
Carbohydrates:26.84g
8.95%
Net Carbohydrates:21.04g
7.65%
Sugar:4.16g
4.63%
Cholesterol:0mg
0%
Sodium:641.71mg
27.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.37g
10.74%
Vitamin C:90mg
109.09%
Vitamin K:35.38µg
33.69%
Vitamin B6:0.62mg
30.87%
Manganese:0.53mg
26.26%
Potassium:902.63mg
25.79%
Folate:100.5µg
25.13%
Fiber:5.8g
23.21%
Vitamin E:2.24mg
14.96%
Iron:2.46mg
13.69%
Phosphorus:135.56mg
13.56%
Magnesium:51.84mg
12.96%
Vitamin B5:1.28mg
12.77%
Vitamin B1:0.17mg
11.26%
Copper:0.19mg
9.7%
Vitamin B3:1.9mg
9.48%
Vitamin B2:0.14mg
7.97%
Calcium:67.64mg
6.76%
Zinc:0.84mg
5.59%
Vitamin A:232.63IU
4.65%
Selenium:1.88µg
2.69%
Source:Allrecipes