Cauliflower, Potato, and Pea Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
24%
Cauliflower, Potato, and Pea Curry
45 min.
4
328kcal

Suggestions

Ingredients

  • pound cauliflower cut into large florets ( 4 cups)
  • 0.5 cup cilantro leaves chopped
  • 0.3 cup cooking oil 
  • tablespoon ground coriander 
  • 1.5 teaspoons ground cumin 
  • cup peas frozen
  • 1.5 pounds potatoes boiling peeled cut into 1 1/2-inch pieces ( 4)
  • 0.3 teaspoon red-pepper flakes dried
  • teaspoon salt 
  • cup tomatoes in purée thick canned crushed
  • 0.5 teaspoon turmeric 
  • 0.5 cup water 

Equipment

  • frying pan

Directions

  1. In a large deep frying pan, heat the oil over moderate heat.
  2. Add the coriander, cumin, turmeric, and red-pepper flakes and stir.
  3. Add the cauliflower and potatoes and cook, stirring frequently, until the vegetables start to soften, about 5 minutes.
  4. Add the tomatoes, 1/4 cup of the cilantro, the water, and the salt. Bring to a simmer, reduce the heat to low, and cook, covered, until the vegetables are tender, about 15 minutes. Stir in the peas and the remaining 1/4 cup cilantro and cook, covered, until the peas are tender, about 2 minutes longer.
  5. Variation: If you like, you can add three tablespoons dried unsweetened coconut to the curry. Put it in at the same time as the peas.
  6. Wine Recommendation: Go for your favorite full-bodied, full-flavored white wine. A California chardonnay, for example, won't be wiped out by the curry's earthy and hot spices.

Nutrition Facts

Calories328kcal
Protein10.04%
Fat39.69%
Carbs50.27%

Properties

Glycemic Index
39.08
Glycemic Load
3.74
Inflammation Score
-10
Nutrition Score
23.848695547684%

Flavonoids

Apigenin
0.03mg
Luteolin
0.1mg
Kaempferol
0.41mg
Quercetin
2.78mg

Nutrients percent of daily need

Calories:328.14kcal
16.41%
Fat:15.31g
23.56%
Saturated Fat:1.32g
8.26%
Carbohydrates:43.63g
14.54%
Net Carbohydrates:34.5g
12.54%
Sugar:9.13g
10.14%
Cholesterol:0mg
0%
Sodium:733.92mg
31.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.72g
17.43%
Vitamin C:90.28mg
109.43%
Vitamin K:51.09µg
48.66%
Potassium:1427.25mg
40.78%
Manganese:0.76mg
37.77%
Fiber:9.13g
36.52%
Vitamin B6:0.66mg
33.16%
Folate:128.13µg
32.03%
Copper:0.48mg
23.89%
Vitamin E:3.49mg
23.28%
Vitamin B1:0.35mg
23.07%
Phosphorus:223.02mg
22.3%
Magnesium:86.86mg
21.72%
Iron:3.9mg
21.69%
Vitamin B3:4.14mg
20.68%
Vitamin B5:1.45mg
14.49%
Vitamin B2:0.21mg
12.42%
Vitamin A:600.84IU
12.02%
Zinc:1.61mg
10.71%
Calcium:90.89mg
9.09%
Selenium:2.97µg
4.24%
Source:My Recipes