4.5
2 ratings

Aloo Gobi

Delicious as a side dish or a main
Aloo Gobi
Courtesy of Hari Ghotra

Aloo Gobi is a healthy cauliflower and potato recipe, made with a thick tomato sauce of onions, garlic, ginger, and whole cumin and mustard seeds. It's an easy Indian dish that you can whip up anytime for a hearty, vegetarian meal. 

Recipe courtesy of Hari Ghotra

Ready in
40 m
10 m
(prepare time)
30 m
(cook time)
4
Servings
196
Calories Per Serving

Ingredients

  • 1 small cauliflower
  • 2 potatoes, peeled cut into 4cm cubes
  • 2 Tablespoons mustard oil
  • 1 Teaspoon mustard seeds
  • 1 Teaspoon cumin seeds
  • 1 onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 200 Grams (about ½ can or 8 ounces ) canned tomatoes
  • 1 Tablespoon ginger, grated
  • 1 Teaspoon salt
  • 1 Teaspoon turmeric
  • 1 chili, finely chopped
  • 1 Teaspoon dried fenugreek
  • 1 Teaspoon garam masala
  • Handful chopped fresh coriander (cilantro)

Directions

Prepare your cauliflower by cutting into florets, wash and drain.

Ensure it's thoroughly dry before cooking.

Heat the oil in a karahi (a deep cooking pot similar to a wok) and add the mustard seeds.

Once sizzling, add the cumin seeds.

Add the onions and garlic then fry until soft and lightly browned. 

Once browned reduce the heat a little and add the tomatoes, ginger, salt, turmeric, chilli and dried fenugreek leaves. 

Continue to cook so the onions and tomatoes melt together to create a thick, aromatic masala paste.

Add the potatoes and stir to coat with the sauce. 

Reduce the heat, cover the pan with the lid and leave to cook for 10 minutes, stirring occasionally.

Add the cauliflower and stir into the sauce to coat.

Replace lid and leave to cook for a further 25-30 minutes until cooked.

Turn the vegetables occasionally but do not stir too vigorously as you don't want the cauliflower or potato to turn mushy.

Once cooked, sprinkle with garam masala and fresh coriander before serving.

Nutritional Facts
Servings4
Calories Per Serving196
Total Fat8g12%
Sugar5gN/A
Saturated1g5%
Protein5g10%
Carbs29g10%
Vitamin A13µg1%
Vitamin B60.6mg43.9%
Vitamin C63mg70%
Vitamin E0.5mg3.1%
Vitamin K16µg13%
Calcium67mg7%
Fiber6g24%
Folate (food)67µgN/A
Folate equivalent (total)67µg17%
Iron3mg15%
Magnesium52mg12%
Monounsaturated4gN/A
Niacin (B3)2mg12%
Phosphorus123mg18%
Polyunsaturated2gN/A
Potassium848mg18%
Riboflavin (B2)0.1mg9.4%
Sodium626mg26%
Thiamin (B1)0.4mg36.3%
Water225gN/A
Zinc0.7mg6.8%