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Healthy Recipes for optimal health

Phulcopi and alur Tarkari-Cauliflower and Potato Curry-Alu Gobi sabji

4 Comments

Culiflower and Potato curry

Culiflower and Potato curry

This is a simple and tasty  Bengali dish with cauliflower and potatoes. Cauliflower is a cruciferous vegetable like cabbage and broccoli. High intake of cruciferous vegetables is associated with a lower risk of some cancers. They contain vitamins, minerals, and phytonutrients, or plant nutrients, that may help neutralize damaging toxins.

Here I have used small quantity of oil and make it delicious with cumin seed, cumin powder ,green and red chili ,tomato,ginger paste and garam masala.Garam masala can be made within 2 minutes if you have 1 tbsp cardamom,2 sticks(1 inch) cinnamon,1 tsp cloves and 1 bay leaf in store. You have to use your mixture grinder and store the garam masala powder in an airtight container and use it for various vegetable dishes. Sometimes I use star anise and nutmeg to have a strong flavor when I make paneer curry or vegetable Biriyani .

Ingredients needed 

Cauliflower florets – 3 cups (cut into pieces)
Potato – 2 cup (diced)
Tomato-I piece (cut into pieces)
Vegetable oil-1 tbsp
Cumin/fennel seed-1/2 tsp
Turmeric powder – 1/4 tsp
Salt-1 tsp
cumin / fennel powder-1 tsp
Ginger Paste-1 tsp
Red chili-1 piece
Green chili-1 piece
Garam masala-1 tsp
water-2 cups

Method 

Heat oil in a kadai or pan.

Add cumin seeds and the red chili. Sauté for 2 minutes.
Then add potatoes, cauliflower florets,tomato and the remaining spices except the garam masala.Stir for 3 minutes
Add water and cover the pan.slow cook for 10 -15 minutes.
Stir in between for even cooking. After the vegetables become tender add garam masala.
Serve as a side dish for chapati or rice.

Note

You have to add the garam masala powder at the end of cooking otherwise it will lost its  flavor.

Nutritional Information:
5 Servings
Amount Per Serving
Calories 88.1
Total Fat 3.1 g
Saturated Fat 2.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.1 mg
Sodium 502.3 mg
Potassium 475.6 mg
Total Carbohydrate 14.2 g
Dietary Fiber 3.2 g
Sugars 0.7 g
Protein 2.5 g
Vitamin A 20.2 %
Vitamin B-12 0.0 %
Vitamin B-6 17.1 %
Vitamin C 103.2 %
Vitamin D 0.0 %
Vitamin E 2.5 %

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Author: roytanusree

Hi , My name is Tanusree Roy. I am an expert in Health and Nutrition niche . I have extensive experience in diet plan, nutrition advisory roles in various USA based nutrition and recipe based projects as a co-founder of Ennovation Consulting. I always enjoy cooking .I am the mother of two kids ,so my main concern is kids.

4 thoughts on “Phulcopi and alur Tarkari-Cauliflower and Potato Curry-Alu Gobi sabji

  1. Namrata ,this one is also my favorite dish…:)

  2. If this dish is your favorite, like you say above, I’ve got to try it!! It really looks good, that’s for sure! Celeste 🙂

  3. Hi celeste,I’m pretty much in-love with cauliflower, its so versatile and delicious and I can eat it boiled without any spices :).If you will try it please do try it with puffed rice or roti…Let me know how it will come..:)

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