Potato and Cauliflower Curry (Aloo Gobi) Recipe
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.
- 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.