Indian Potatoes, Peas and Cauliflower

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
11%
Indian Potatoes, Peas and Cauliflower
45 min.
4
192kcal

Suggestions


Discover the vibrant flavors of Indian cuisine with this delightful recipe for Potatoes, Peas, and Cauliflower. This dish is not only a feast for the eyes with its colorful medley of vegetables, but it also offers a wholesome and satisfying experience for your taste buds. Perfectly suited for vegetarians, vegans, and those seeking gluten-free options, this recipe is a versatile side dish that complements a variety of main courses.

In just 45 minutes, you can whip up a delicious meal that serves four, making it ideal for family gatherings or casual dinners with friends. The combination of tender russet potatoes, crisp cauliflower florets, and sweet peas creates a harmonious blend of textures and flavors. Enhanced by aromatic spices like turmeric, chili powder, and fresh ginger, each bite is a burst of warmth and comfort.

Not only is this dish packed with flavor, but it also boasts a healthy caloric profile, with only 192 calories per serving. The balance of protein, fats, and carbohydrates makes it a nutritious addition to your meal plan. Whether you're looking to impress guests or simply enjoy a cozy night in, this Indian-inspired dish is sure to become a favorite in your kitchen. Get ready to savor the essence of India with every delicious bite!

Ingredients

  • cups cauliflower florets cut into bite-size pieces
  • 0.3 teaspoon chili powder 
  • tablespoon ginger fresh minced
  • 0.5 teaspoon turmeric 
  • 0.3 teaspoon paprika 
  • 0.5 cup peas frozen thawed
  • pound baking potatoes peeled cut into 1/2-inch pieces
  • 0.5 teaspoon salt 
  • tablespoons vegetable oil 
  • 0.5 cup water 

Equipment

  • frying pan

Directions

  1. Heat oil in large nonstick skillet over medium heat.
  2. Add potatoes and ginger; sauté until potatoes are lightly browned, about 3 minutes.
  3. Mix in cauliflower, then salt, turmeric, chili powder and paprika; sauté 5 minutes.
  4. Add 1/2 cup water; cover and simmer until vegetables are tender, about 5 minutes.
  5. Add peas and simmer 2 minutes. Season with salt and pepper.

Nutrition Facts

Calories192kcal
Protein10.71%
Fat32.56%
Carbs56.73%

Properties

Glycemic Index
49.02
Glycemic Load
17.82
Inflammation Score
-9
Nutrition Score
14.491304656734%

Flavonoids

Apigenin
0.03mg
Luteolin
0.09mg
Kaempferol
0.36mg
Quercetin
0.54mg

Nutrients percent of daily need

Calories:192.37kcal
9.62%
Fat:7.32g
11.25%
Saturated Fat:1.23g
7.67%
Carbohydrates:28.67g
9.56%
Net Carbohydrates:23.99g
8.72%
Sugar:3.7g
4.11%
Cholesterol:0mg
0%
Sodium:331.2mg
14.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.41g
10.83%
Vitamin C:62.07mg
75.23%
Vitamin K:34.81µg
33.15%
Vitamin B6:0.62mg
30.92%
Potassium:835.02mg
23.86%
Manganese:0.44mg
21.79%
Folate:85.04µg
21.26%
Fiber:4.68g
18.73%
Vitamin B1:0.19mg
12.85%
Phosphorus:127.98mg
12.8%
Magnesium:49.01mg
12.25%
Vitamin B3:2.11mg
10.56%
Vitamin B5:1.03mg
10.35%
Iron:1.83mg
10.15%
Copper:0.2mg
10.01%
Vitamin B2:0.13mg
7.37%
Zinc:0.85mg
5.7%
Vitamin E:0.77mg
5.12%
Vitamin A:238.42IU
4.77%
Calcium:43.78mg
4.38%
Selenium:1.44µg
2.05%
Source:Epicurious