Cauliflower & potato curry

Vegetarian
Vegan
Dairy Free
Popular
Health score
18%
Cauliflower & potato curry
55 min.
4
320kcal

Suggestions

Ingredients

  • tbsp vegetable oil 
  • large onion chopped
  • large piece ginger grated
  •  garlic cloves finely chopped
  • 0.5 tsp turmeric 
  • tsp ground cumin 
  • tsp curry powder to taste
  • 227 canned tomatoes chopped canned
  • 0.5 tsp sugar 
  •  cauliflower cut into florets
  •  potatoes cut into chunks
  • small chilli green halved
  • tablespoon juice of lemon 
  • handful coriander roughly chopped
  • servings naan bread and natural yogurt 

Equipment

  • sauce pan

Directions

  1. Heat the oil in a saucepan. Cook the onion for 10 mins until soft, then add the ginger, garlic, turmeric, cumin and curry powder. Cook for 1 min more. Stir in the tomatoes and sugar.
  2. Add the cauliflower, potatoes and split chilli, seasoning to taste. Cover with a lid and gently cook for a good 30 mins, stirring occasionally, until the vegetables are tender add a drop of water if you need to, but it is meant to be a dry curry.
  3. When the vegetables are cooked, remove the chilli, if you like, stir in a squeeze of lemon juice and scatter with coriander.
  4. Serve with your choice of Indian bread and a dollop of yogurt.

Nutrition Facts

Calories320kcal
Protein10.89%
Fat27.47%
Carbs61.64%

Properties

Glycemic Index
85.71
Glycemic Load
17.56
Inflammation Score
-10
Nutrition Score
19.977826056273%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.05mg
Luteolin
0.14mg
Isorhamnetin
1.88mg
Kaempferol
1.62mg
Myricetin
0.05mg
Quercetin
9.72mg

Nutrients percent of daily need

Calories:320.17kcal
16.01%
Fat:10.19g
15.68%
Saturated Fat:1.82g
11.38%
Carbohydrates:51.46g
17.15%
Net Carbohydrates:43.26g
15.73%
Sugar:9.74g
10.83%
Cholesterol:2.48mg
0.83%
Sodium:377.43mg
16.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.09g
18.17%
Vitamin C:102.29mg
123.99%
Vitamin K:43.67µg
41.59%
Vitamin B6:0.76mg
37.78%
Fiber:8.2g
32.8%
Potassium:1148.17mg
32.8%
Manganese:0.64mg
32.2%
Folate:116.04µg
29.01%
Magnesium:66.59mg
16.65%
Phosphorus:162.78mg
16.28%
Iron:2.92mg
16.2%
Copper:0.31mg
15.66%
Vitamin B1:0.23mg
15.21%
Vitamin B5:1.51mg
15.06%
Vitamin B3:2.69mg
13.43%
Calcium:104.81mg
10.48%
Vitamin E:1.57mg
10.47%
Vitamin B2:0.17mg
9.94%
Zinc:1.01mg
6.73%
Vitamin A:204.08IU
4.08%
Selenium:2.18µg
3.12%