Indian Potatoes with Black and Yellow Mustard Seeds

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
5%
Indian Potatoes with Black and Yellow Mustard Seeds
40 min.
6
208kcal

Suggestions


Discover the vibrant flavors of Indian cuisine with our delightful recipe for Indian Potatoes with Black and Yellow Mustard Seeds. This dish is not only a feast for the senses but also a healthy addition to your meal repertoire. Perfectly suited for vegetarians, vegans, and those following a gluten-free or low FODMAP diet, this recipe brings together the earthy taste of Yukon Gold potatoes and the aromatic spices that define Indian cooking.

In just 40 minutes, you can create a side dish that serves six, making it ideal for family gatherings or casual dinners with friends. The combination of black and yellow mustard seeds adds a unique crunch and a burst of flavor, while the addition of cumin, coriander, and turmeric infuses the potatoes with warmth and depth. With a caloric breakdown that balances protein, fat, and carbohydrates, this dish is as nutritious as it is delicious.

Whether you're looking to spice up your weeknight meals or impress guests at your next dinner party, these Indian Potatoes are sure to be a hit. The golden, crispy exterior and tender interior of the potatoes, combined with the fresh cilantro garnish, create a dish that is both visually appealing and satisfying. Get ready to embark on a culinary adventure that will transport your taste buds straight to the heart of India!

Ingredients

  • teaspoons brown mustard seeds black
  • tablespoons canola divided
  • 0.3 teaspoon cayenne 
  • 0.3 cup cilantro leaves roughly chopped
  • teaspoons cumin seeds 
  • teaspoons coarsely ground coriander seeds 
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon pepper 
  • tsp salt 
  • 0.5 teaspoon turmeric 
  • teaspoons mustard seeds yellow
  • pounds yukon gold potatoes rinsed peeled halved

Equipment

  • frying pan

Directions

  1. Heat 2 tbsp. oil and mustard seeds in a large nonstick frying pan over medium-high heat, covered, just until seeds start to pop. Stir in cumin seeds and turmeric; then stir in potatoes, 1 tsp. salt, and pepper.
  2. Reduce heat to medium low and add 1 tbsp. water. Cook, covered, until potatoes are tender, 20 to 25 minutes.
  3. Add remaining 2 tbsp. oil, coriander, cumin, cayenne, and salt to taste. Cook, uncovered, turning occasionally, until potatoes are golden, 8 to 10 minutes. Stir in cilantro.

Nutrition Facts

Calories208kcal
Protein6.73%
Fat41.6%
Carbs51.67%

Properties

Glycemic Index
32.46
Glycemic Load
19.38
Inflammation Score
-8
Nutrition Score
9.8626087178355%

Flavonoids

Kaempferol
1.21mg
Quercetin
1.41mg

Nutrients percent of daily need

Calories:208.36kcal
10.42%
Fat:9.92g
15.26%
Saturated Fat:1.47g
9.2%
Carbohydrates:27.73g
9.24%
Net Carbohydrates:23.79g
8.65%
Sugar:1.29g
1.43%
Cholesterol:0mg
0%
Sodium:398.85mg
17.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.61g
7.22%
Vitamin C:30.35mg
36.79%
Vitamin B6:0.46mg
23.01%
Vitamin K:22.08µg
21.02%
Potassium:679.17mg
19.4%
Manganese:0.34mg
16.84%
Fiber:3.94g
15.75%
Iron:2.04mg
11.36%
Magnesium:44.77mg
11.19%
Phosphorus:102.9mg
10.29%
Copper:0.19mg
9.45%
Vitamin B1:0.14mg
9.15%
Vitamin B3:1.72mg
8.6%
Folate:26.54µg
6.64%
Vitamin E:0.89mg
5.9%
Vitamin B5:0.46mg
4.62%
Selenium:2.85µg
4.07%
Zinc:0.59mg
3.92%
Calcium:35.23mg
3.52%
Vitamin B2:0.06mg
3.43%
Vitamin A:94.5IU
1.89%
Source:My Recipes