Cauliflower and Potato Stir-Fry - East Indian Recipe

5.0
(9)

This is a quick and delicious recipe that goes well with white rice by itself, or with white rice and lentils. Its filling and doesn't require too much salt or oil. A drier version can be eaten with flat bread, naan, or pita. Reduce chili powder for a kid-friendly meal. Fast-cooking vegetables such as beans, peas and corn can be added for extra crunch and color. You can use white onion instead of the more pungent red if you prefer. If you find the vegetables catching bottom without being fully cooked, add half a cup of water and replace lid. Once cooked, remove lid and cook on very low till the water evaporates.

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Prep Time:
10 mins
Cook Time:
30 mins
Total Time:
40 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 3 tablespoons canola oil

  • 2 teaspoons cumin seeds

  • 1 teaspoon caraway seeds

  • ½ red onion, chopped

  • 4 cloves garlic, minced

  • 1 head cauliflower, cut into florets with 1-inch stalks

  • 1 large potato, diced

  • 1 teaspoon red chili powder

  • 1 teaspoon ground turmeric

  • 1 teaspoon salt

  • ¼ cup chopped fresh cilantro, or to taste

Directions

  1. Heat oil in a skillet over medium heat; add cumin and caraway seeds until they begin to pop and oil bubbles, 1 to 2 minutes. Cook and stir onion and garlic in the hot oil until onion is soft and translucent, 5 to 10 minutes.

  2. Stir cauliflower and potato into onion mixture to coat with oil. Add chili powder, turmeric, and salt; stir to coat vegetables.

  3. Cover skillet and cook vegetables over medium-low heat, stirring occasionally, until cauliflower and potatoes are softened, about 20 minutes. Sprinkle with cilantro.

Nutrition Facts (per serving)

220 Calories
11g Fat
28g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 220
% Daily Value *
Total Fat 11g 14%
Saturated Fat 1g 5%
Sodium 641mg 28%
Total Carbohydrate 28g 10%
Dietary Fiber 7g 24%
Total Sugars 5g
Protein 6g
Vitamin C 88mg 442%
Calcium 70mg 5%
Iron 3mg 14%
Potassium 924mg 20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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