Indian Peas with Cauliflower

Vegetarian
Gluten Free
Dairy Free
Health score
28%
Indian Peas with Cauliflower
20 min.
4
225kcal

Suggestions


Discover the vibrant flavors of Indian cuisine with this delightful recipe for Indian Peas with Cauliflower. Perfectly suited for those seeking a vegetarian, gluten-free, and dairy-free option, this dish is not only healthy but also incredibly satisfying. In just 20 minutes, you can whip up a colorful side dish that will elevate any meal.

The combination of tender cauliflower and sweet green peas creates a delightful texture, while the addition of jalapeño chilies adds a subtle kick that will tantalize your taste buds. The aromatic curry powder infuses the dish with warmth and depth, making it a perfect complement to your favorite main courses or a standalone delight.

With only 225 calories per serving, this dish is a guilt-free indulgence that fits seamlessly into any balanced diet. Whether you're hosting a dinner party or simply looking to spice up your weeknight meals, Indian Peas with Cauliflower is sure to impress. Serve it alongside rice or quinoa for a complete meal, or enjoy it as a flavorful side that brings a touch of Indian flair to your table.

Get ready to savor the rich, comforting flavors of this quick and easy recipe that celebrates the beauty of plant-based cooking. Your taste buds will thank you!

Ingredients

  • tablespoon vegetable oil 
  • teaspoon curry powder 
  •  pepper flakes seeded finely chopped
  • pound cauliflower florets 
  • 0.3 cup chicken broth 
  • cups peas green frozen
  • 15 ounces black beans rinsed drained canned

Equipment

  • frying pan

Directions

  1. Heat oil in 10-inch skillet over medium-high heat. Cook curry powder and chilies in oil 2 minutes, stirring occasionally.
  2. Stir in cauliflowerets and broth. Cover and cook 3 to 4 minutes or until cauliflowerets are tender.
  3. Stir in peas and beans. Cook about 5 minutes, stirring occasionally, until hot.

Nutrition Facts

Calories225kcal
Protein22.09%
Fat17.14%
Carbs60.77%

Properties

Glycemic Index
31.58
Glycemic Load
4.62
Inflammation Score
-8
Nutrition Score
23.751304203563%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Apigenin
0.03mg
Luteolin
0.1mg
Kaempferol
0.41mg
Quercetin
0.61mg

Nutrients percent of daily need

Calories:225.38kcal
11.27%
Fat:4.51g
6.95%
Saturated Fat:0.82g
5.12%
Carbohydrates:36.02g
12.01%
Net Carbohydrates:21.78g
7.92%
Sugar:7.55g
8.38%
Cholesterol:0.29mg
0.1%
Sodium:502.65mg
21.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.1g
26.19%
Vitamin C:118.92mg
144.14%
Fiber:14.24g
56.96%
Folate:182.56µg
45.64%
Vitamin K:45.46µg
43.29%
Manganese:0.79mg
39.55%
Vitamin B1:0.42mg
27.93%
Potassium:926.21mg
26.46%
Phosphorus:255.02mg
25.5%
Vitamin B6:0.51mg
25.46%
Iron:3.95mg
21.96%
Magnesium:84.74mg
21.18%
Copper:0.41mg
20.56%
Vitamin B2:0.32mg
18.87%
Vitamin A:778.3IU
15.57%
Vitamin B3:3.08mg
15.39%
Zinc:1.87mg
12.46%
Vitamin B5:1.07mg
10.74%
Calcium:86.41mg
8.64%
Selenium:3.62µg
5.18%
Vitamin E:0.73mg
4.89%