Orecchiette with Indian-Spiced Cauliflower and Peas

Vegetarian
Vegan
Dairy Free
Health score
26%
Orecchiette with Indian-Spiced Cauliflower and Peas
45 min.
4
472kcal

Suggestions

Ingredients

  • 1.5 cups canned tomatoes canned crushed (one 16-ounce can)
  • 0.5 head cauliflower cut into small florets ( 4 cups)
  • 0.3 cup cilantro leaves chopped
  • tablespoons cooking oil 
  • cloves garlic chopped
  • 1.3 teaspoons ground coriander 
  • 1.3 teaspoons ground cumin 
  •  onion cut into thin slices
  • 0.8 pound orecchiette 
  • cup petit peas frozen
  • teaspoon salt 
  • 0.5 cup water 

Equipment

  • frying pan
  • pot

Directions

  1. In a large frying pan, heat the oil over moderately low heat.
  2. Add the onion and cook until starting to soften, about 3 minutes. Stir in the garlic, cumin, and coriander and cook until fragrant, 2 minutes longer.
  3. Add the cauliflower to the onion mixture; stir to coat.
  4. Add the water, bring to a simmer, cover, and steam for 3 minutes. Stir in the tomatoes and salt. Reduce the heat and simmer, covered, for 10 minutes.
  5. Add the peas and cilantro and cook until the cauliflower is tender and the peas are hot, about 2 minutes longer.
  6. In a large pot of boiling, salted water, cook the orecchiette until just done, about 15 minutes.
  7. Drain and toss with the sauce.
  8. Wine Recommendation: Fragrant sauces work very nicely with fragrant wines such as gewrztraminers, which can come from either the Alsace region in France or from California. The Alsatian version often has more acidity.

Nutrition Facts

Calories472kcal
Protein13.8%
Fat17.23%
Carbs68.97%

Properties

Glycemic Index
62.58
Glycemic Load
30.19
Inflammation Score
-8
Nutrition Score
24.998695663784%

Flavonoids

Apigenin
0.02mg
Luteolin
0.07mg
Isorhamnetin
1.38mg
Kaempferol
0.44mg
Myricetin
0.03mg
Quercetin
6.7mg

Nutrients percent of daily need

Calories:471.53kcal
23.58%
Fat:9.18g
14.12%
Saturated Fat:0.94g
5.84%
Carbohydrates:82.65g
27.55%
Net Carbohydrates:73.83g
26.85%
Sugar:10.9g
12.11%
Cholesterol:0mg
0%
Sodium:734.35mg
31.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.54g
33.08%
Selenium:55.94µg
79.91%
Vitamin C:60.54mg
73.38%
Manganese:1.31mg
65.32%
Fiber:8.81g
35.25%
Vitamin K:34.32µg
32.68%
Phosphorus:277.14mg
27.71%
Copper:0.54mg
26.93%
Vitamin B6:0.51mg
25.34%
Folate:97.8µg
24.45%
Potassium:831.24mg
23.75%
Magnesium:94.1mg
23.53%
Iron:3.75mg
20.83%
Vitamin B1:0.3mg
19.93%
Vitamin B3:3.78mg
18.88%
Vitamin E:2.62mg
17.46%
Zinc:2.22mg
14.82%
Vitamin B2:0.2mg
12.02%
Vitamin B5:1.19mg
11.86%
Vitamin A:571.02IU
11.42%
Calcium:95.02mg
9.5%
Source:My Recipes