Healthy Recipes for optimal health

Stir Fried cauliflower and Potato with Nigella seeds :

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stir fried cauliflower and potato

stir fried cauliflower and potato

Hey Friends,How are you?It’s the time to enjoy the chill weather and the winter gifted vegetables which I love the most.:)

Yesterday when I made the stir fried Crisp and mildly spiced  cauliflower and potato stir fry ,it was finished within 10 minutes with roti by my kids.It is so easy to make but yet very filling.

You can add peas for give it a good colour. Here I add nigella seed(black cumin seed) with some zeera(white cumin seed) for extra flavor and reduced chili make this kid friendly.

White and black cumin seeds

White and black cumin seeds

Nigella seeds are small, aromatic black seeds and gives my dish an extra touch of goodness.

The black seed helps against all types of cold ailments and helps to reduce cold and cough. Nigella or black cumin seeds are extremely good for your skin, hair and immune system.

Stir fried cauliflower and potato with whole wheat roti(tortilla)

Stir fried cauliflower and potato with whole wheat roti(tortilla)


1 medium cauliflower (cut into small pieces)

2 medium Potato(cut into small pieces)

1 tsp salt

1/2 tsp turmeric powder

1 green chili.

½ tsp nigella seed

1 tbsp vegetable oil


Heat the oil in a nonstick pan.

Add the cumin seeds and stir for 2 minutes.

Add the vegetables and all spices

Stir fry for 15 minutes on medium flame.

Once cooked, cook on very low till the water evaporates.

Serve it with roti or steamed rice .

Nutritional Information:
4 Servings
Amount Per Serving
Calories 141.3
Total Fat 3.9 g
Saturated Fat 2.6 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.0 g
Cholesterol 0.1 mg
Sodium 641.6 mg
Potassium 880.4 mg
Total Carbohydrate 24.6 g
Dietary Fiber 6.2 g
Sugars 1.2 g
Protein 4.7 g
Vitamin A 0.6 %
Vitamin B-12 0.0 %
Vitamin B-6 31.9 %
Vitamin C 146.3 %
Vitamin D 0.0 %
Vitamin E 2.8 %


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.

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