Potato and Cauliflower Curry (Aloo Gobi) Recipe

Potato and Cauliflower Curry (Aloo Gobi) Recipe

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potato-cauliflower-curry

Makes 6 servings

Turmeric and other Indian spices are getting more and more attention for their anticancer properties. Put them with known cancer-fighting vegetables and you’re in for real health food. For a hotter curry, increase the amount of cayenne.

  • 2 onions, chopped or thinly sliced
  • 2 15-ounce cans chopped tomatoes, or 3 cups freshly chopped tomatoes
  • 1/4-1/2 teaspoon cayenne pepper
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon ground ginger
  • 1 teaspoon ground coriander
  • 1 teaspoon turmeric
  • 1 teaspoon cumin seeds
  • 2 heads cauliflower, broken or cut into bite-size florets
  • 4 medium potatoes, chopped (peeling optional)
  • 1 teaspoon salt

Heat 1/2 cup (125 milliliters) water in a large pot. Add onion and cook over medium-high heat for about 3 minutes, stirring occasionally, until onion begins to soften. Reduce heat to medium. Add potatoes and cauliflower. Continue cooking, stirring often, for about 5 minutes. Add water, 1/4 cup at a time, if needed to prevent sticking.

Toast cumin seeds, turmeric, coriander, ginger, cinnamon, and cayenne in a dry skillet over medium heat for about 2 minutes, stirring constantly. Add spices to vegetables along with tomatoes, and salt. Stir to mix, then cover and simmer for about 20 minutes until flavors are blended.

Stored in a covered container in the refrigerator, leftover Potato and Cauliflower Curry will keep for up to 3 days.

Variation: For a sweeter curry, add 1 cup golden raisins or ¼ cup of apple juice concentrate in with the tomatoes and salt.

Per serving:

  • Calories: 199
  • Fat: 1.3 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 5.3%
  • Cholesterol: 0 mg
  • Protein: 8.3 g
  • Carbohydrates: 43.4 g
  • Sugar: 9 g
  • Fiber: 10.1 g
  • Sodium: 480 mg
  • Calcium: 124 mg
  • Iron: 3.6 mg
  • Vitamin C: 126.3 mg
  • Beta-Carotene: 404 mcg
  • Vitamin E: 1.2 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.