Cauliflower and Potato Stir-Fry - East Indian Recipe

Recipesfull introduces to you: Popular Recipes. (Cauliflower and Potato Stir-Fry - East Indian Recipe). This is a quick and delicious recipe that goes well with white rice by itself, or with white rice and lentils. Its filling and doesn't require too much salt or oil. A drier version can be eaten with flat bread, naan, or pita. Reduce chili powder for a kid-friendly meal. Fast-cooking vegetables such as beans, peas and corn can be added for extra crunch and color. You can use white onion instead of the more pungent red if you prefer. If you find the vegetables catching bottom without being fully cooked, add half a cup of water and replace lid. Once cooked, remove lid and cook on very low till the water evaporates.

Brief

Prep 10 mins

Cook: 30 mins

Total: 40 mins

Servings: 4

Yield: 4 servings

Cauliflower and Potato Stir-Fry - East Indian Recipe

Ingredients

3 tablespoons canola oil

2 teaspoons cumin seeds

1 teaspoon caraway seeds

½ red onion

chopped

4 cloves garlic

minced

1 head cauliflower

cut into florets with 1-inch stalks

1 large potato

diced

1 teaspoon red chili powder

1 teaspoon ground turmeric

1 teaspoon salt

¼ cup chopped fresh cilantro

or to taste

Fruits and Vegetables

Directions

Step 1

Heat oil in a skillet over medium heat; add cumin and caraway seeds until they begin to pop and oil bubbles 1 to 2 minutes. Cook and stir onion and garlic in the hot oil until onion is soft and translucent 5 to 10 minutes.

Step 2

Stir cauliflower and potato into onion mixture to coat with oil. Add chili powder turmeric and salt; stir to coat vegetables.

Step 3

Cover skillet and cook vegetables over medium-low heat stirring occasionally until cauliflower and potatoes are softened about 20 minutes. Sprinkle with cilantro.

Nutritional Information

Cauliflower and Potato Stir-Fry - East Indian Recipe

Servings Per Recipe:4

Calories: 220.1

% Daily Value *

Protein: 5.5g 11%

Carbohydrates: 27.6g 9%

Dietary Fiber: 6.7g 27%

Sugars: 4.9g

Fat: 11.2g 17%

Saturated Fat: 0.9g 4%

Vitamin A Iu: 426.6IU 9%

Niacin Equivalents: 3.1mg 24%

Vitamin B6: 0.7mg 43%

Vitamin C: 88.4mg 147%

Folate: 102.2mcg 26%

Calcium: 69.8mg 7%

Iron: 2.6mg 14%

Magnesium: 53.1mg 19%

Potassium: 923.6mg 26%

Sodium: 641.2mg 26%

Thiamin: 0.2mg 18%

Calories From Fat: 101.2

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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