Aloo Gobi
Makes 4 cups (1 L)
This popular Indian dish is a superb combination of potato (aloo) and cauliflower (gobi). The seasonings include golden-hued turmeric and also curry powder, which is a mixture of spices that varies from one household and from one region to another. A tightly lidded pan is needed because the potatoes and cauliflower cook, in part, from steam that they release as they cook.
1 1/2 tablespoons (22 mL) coconut or olive oil
1 large onion, chopped
1 tablespoon (15 mL) minced ginger
2 teaspoons (10 mL) curry powder
1/2 teaspoon (2 mL) turmeric
2 cups (500 mL) chopped potato, cut into 1/2-inch (1 cm) dice
2 cups (500 mL) cauliflower florets
1/2 teaspoon (2 mL) salt
3/4 cup (185 mL) water
2 teaspoons (10 mL) lemon juice
Heat the oil in a saucepan over medium-low heat. Add the onion and cook for 3 to 5 minutes, stirring occasionally, until the onion is translucent. Add the ginger, curry powder, and turmeric and cook for 1 minute, stirring frequently to avoid burning the spices. Add the potato, cauliflower, and salt and stir until the potatoes and cauliflower are all yellow in colour. Add the water. Stir, cover with a tight fitting lid, reduce heat to low and cook for 20 to 25 minutes or until vegetables are soft when pierced with a knife. Stir in lemon juice, adjust seasoning, and serve.
Per cup (250 mL): calories: 142, protein: 3 g, fat: 5 g, carbohydrate: 22 g (4 g from sugar), dietary fibre: 3 g, calcium: 31 mg, iron: 1 mg, magnesium: 32 mg, phosphorus: 75 mg, potassium: 675 mg, sodium: 258 mg, zinc: 1 mg, thiamin: 0.1 mg, riboflavin: 0.1 mg, niacin: 2 mg, vitamin B6: 0.4 mg, folate: 50 mcg, pantothenic acid: 1 mg, vitamin B12: 0 mcg, vitamin A: 1 mcg, vitamin C: 44 mg, vitamin E: 1 mg, omega-6 fatty acids: 0.5 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 9%, fat 32%, carbohydrate 59%
