Healthy Hints

Explore this healthier spin on a traditional dish with less fat. Lower the salt even further, by substituting with lemon juice and fresh coriander. Why not add some broccoli and green beans for extra color and cooked chickpeas or cashews for protein and crunch! Want to turn it up a notch? You could substitute regular potatoes with sweet potatoes for added nutrition.

Ingredients

Ingredients

4 tsp oil

1 tsp cumin seeds

2 small potatoes, peeled and cut into cubes

300 g (11 oz) cauliflower, wash and cut into florets

2 small tomatoes, chopped

1 tsp garlic paste

1 tsp coriander powder

1 tsp jeera powder

½ tsp turmeric

1 tsp chilli powder

1 tsp garam masala powder

1 tsp salt

100 ml (3.4fl oz) water

4 tsp oil

1 tsp cumin seeds

2 small potatoes, peeled and cut into cubes

300 g (11 oz) cauliflower, wash and cut into florets

2 small tomatoes, chopped

1 tsp garlic paste

1 tsp coriander powder

1 tsp jeera powder

½ tsp turmeric

1 tsp chilli powder

1 tsp garam masala powder

1 tsp salt

100 ml (3.4fl oz) water

What does this chart mean?

  • Calories104kcal
  • Protein2.9g
  • Fat5.3g
  • Saturated fat0.4g
  • Trans fat0.1g
  • Cholesterol0.0mg
  • Carbohydrate13.3g
  • Sugars (Total)2.5g
  • Fibre2.9g
  • Sodium620.00mg
  • Salt equivalents1.6g
  • Iron1.6mg
  • Vitamin A20.4RAE
  • Vitamin C47.7mg
  • Vitamin D0.0mcg
  • Vitamin B120.0mcg
  • Potassium495.5mg

Directions

  1. Heat the oil in a kadai (pan) or wok on a medium heat.
  2. Add the cumin seeds and fry briefly until the seeds splutter. Ensure that they do not burn.
  3. Add the potatoes and cauliflower and stir for 2 minutes to coat in the oil and cumin.
  4. Add the tomatoes, garlic paste, spices and salt.
  5. Stir well to ensure the tomatoes and spices are blended together, and cook for 2 minutes, stirring regulary.
  6. Add the water, stir and cover.
  7. Reduce to a low heat and cook for 10 minutes or until the vegetables are tender.
  8. Stir occasionally to ensure the curry does not dry out and stick to the base. Add a little water if necessary.
  9. Serve with rotis or parathas.
5
1 made it