Potatoes Madras

Vegetarian
Vegan
Dairy Free
Health score
26%
Potatoes Madras
60 min.
4
314kcal

Suggestions

Potatoes Madras: A Flavorful Vegetarian, Vegan, and Dairy-Free Side Dish

Discover the delightful flavors of Potatoes Madras, a delectable side dish that is both vegetarian and vegan, making it an excellent choice for a variety of meals. This dish is also dairy-free, ensuring it caters to all dietary preferences. With a preparation time of just 60 minutes, it's perfect for those seeking a quick yet flavor-packed accompaniment to their main course.

Serving 4 persons, each portion boasts a moderate 314 calories, making it a guilt-free indulgence. The star of this recipe is the harmonious blend of ingredients, from the hearty potatoes and cauliflower to the aromatic spices like curry powder and ground ginger. The addition of lentils, tomatoes, and a hint of mango chutney elevates this dish to a symphony of flavors that will impress your dinner guests.

Cooking enthusiasts will appreciate the simplicity and versatility of this recipe, which requires only a frying pan and a handful of ingredients. The result is a comforting side dish that complements a wide range of meals, from a casual weeknight dinner to a festive table. Dive into the rich, aromatic world of Potatoes Madras and let your culinary journey be as delightful as the dish itself.

Ingredients

  • 14.4 ounce canned tomatoes whole chopped canned
  • 2.5 cups cauliflower florets 
  • tablespoon curry powder 
  • servings parsley fresh chopped for garnish
  • cloves garlic crushed
  • 0.5 tablespoon ground ginger 
  • tablespoons malt vinegar 
  • tablespoon mango chutney 
  • large onion sliced
  • 1.5 pounds potatoes cut into 1/2 inch dice
  • servings salt and pepper to taste
  • tablespoons vegetable oil 
  • 1.3 cups vegetable stock 

Equipment

  • frying pan

Directions

  1. Warm oil in a large skillet over medium heat. Stir in potatoes, cauliflower, onion, and garlic; cook until the garlic begins to brown. Stir in the curry powder and ginger, and cook about 3 minutes. Stir in lentils, tomatoes, vegetable stock, vinegar, and chutney. Season with salt and pepper. Cover, and simmer, stirring occasionally, until the lentils are tender, about 20 minutes. Top with parsley.

Nutrition Facts

Calories314kcal
Protein8.73%
Fat30.36%
Carbs60.91%

Properties

Glycemic Index
99.44
Glycemic Load
27.7
Inflammation Score
-8
Nutrition Score
24.980000008707%

Flavonoids

Apigenin
8.64mg
Luteolin
0.11mg
Isorhamnetin
1.88mg
Kaempferol
1.89mg
Myricetin
0.63mg
Quercetin
9.18mg

Nutrients percent of daily need

Calories:314.08kcal
15.7%
Fat:11.13g
17.12%
Saturated Fat:1.79g
11.22%
Carbohydrates:50.22g
16.74%
Net Carbohydrates:41.85g
15.22%
Sugar:11.77g
13.07%
Cholesterol:0mg
0%
Sodium:657.92mg
28.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.2g
14.4%
Vitamin C:82.2mg
99.64%
Vitamin K:104.36µg
99.39%
Manganese:0.9mg
45.16%
Vitamin B6:0.86mg
42.96%
Potassium:1320.38mg
37.73%
Fiber:8.37g
33.49%
Folate:92.3µg
23.07%
Copper:0.44mg
22.04%
Iron:3.87mg
21.48%
Magnesium:80.47mg
20.12%
Vitamin B1:0.27mg
18.16%
Phosphorus:180.16mg
18.02%
Vitamin B3:3.58mg
17.89%
Vitamin E:2.55mg
17.01%
Vitamin A:732.07IU
14.64%
Vitamin B5:1.28mg
12.79%
Vitamin B2:0.17mg
9.99%
Calcium:95.2mg
9.52%
Zinc:1.15mg
7.66%
Selenium:2.65µg
3.78%
Source:Allrecipes