Exceptional nutritional value
Indian dry curry of potatoes and cauliflower with turmeric and cumin.
Aloo gobi is a dry curry of potatoes and cauliflower cooked with onion, tomato, ginger, garlic, turmeric and cumin until tender, with no sauce. A 250 g serving has about 210 kcal, 6 g fiber and a good share of a day's vitamin C; the cooking oil provides about 40% of the calories. Serve it with dal and roti or rice to add protein to the meal.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2g | 3.6% |
| Fat | 4.3g | 6.1% |
| Carbs | 11g | 3.7% |
| Simple Sugars | 3.85g | Estimate |
| Complex Carbs | 4.85g | Estimate |
| Fiber | 2.3g | 9.2% |
| Water | 81g | 3.2% |
| Calories | 85 | 3.8% |
Click to view full GI ranking →
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.69 | g | 3.4% |
| Monounsaturated | 1.02 | g | 4.1% |
| Polyunsaturated | 2.32 | g | 17.8% |
| Omega-3 | 0.696 | g | Estimate |
| Omega-6 | 1.624 | g | Estimate |
| Trans | 0.03 | g | 1.5% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 20.1 | mg |
| Vitamin E | 0.48 | mg |
| Selenium | 0.77 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 9.02 | mcg | 1.0% |
| vitamin B1 | 0.05 | mg | 4.2% |
| vitamin B2 | 0.042 | mg | 3.2% |
| vitamin B3 | 0.632 | mg | 4.0% |
| vitamin B6 | 0.168 | mg | 9.9% |
| vitamin B9 | 24.8 | mcg | 6.2% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 20.1 | mg | 22.3% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.484 | mg | 3.2% |
| vitamin K | 18.3 | mcg | 15.3% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 26.4 | mg | 2.6% |
| iron | 0.958 | mg | 5.3% |
| magnesium | 21.3 | mg | 5.3% |
| phosphorus | 51.8 | mg | 7.4% |
| potassium | 358 | mg | 13.8% |
| sodium | 245 | mg | 10.7% |
| zinc | 0.333 | mg | 3.0% |
| copper | 0.087 | mg | 9.7% |
| manganese | 0.248 | mg | 10.8% |
| selenium | 0.766 | mcg | 1.4% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 44 | mg | 6.3% | 99% |
| Isoleucine | 65 | mg | 4.6% | 78% |
| Leucine limiting | 98 | mg | 3.6% | 58% |
| Lysine | 152 | mg | 7.2% | 114% |
| Methionine | 45 | mg | 4.3% | 70% |
| Phenylalanine | 117 | mg | 6.7% | 103% |
| Threonine | 69 | mg | 6.6% | 99% |
| Tryptophan | 21 | mg | 7.5% | 115% |
| Valine | 106 | mg | 5.8% | 95% |
Values per 100 g
Add products above to see a side-by-side comparison.
Closest by macronutrient profile
Heat the oil in a wide pan over medium heat, fry the cumin seeds until they sizzle, then add the onion and cook for 5 minutes until soft.
Add the garlic, ginger and green chili and cook for 1 minute, then stir in the turmeric and ground coriander.
Add the potatoes, stir to coat them with the spices and cook for 5 minutes.
Add the cauliflower, tomatoes, salt and 60 ml water, cover and cook over low heat for 15-20 minutes, stirring gently once or twice, until the vegetables are tender.
Uncover and cook over medium heat for 5 minutes so the remaining liquid evaporates and the vegetables brown lightly.
Sprinkle with the garam masala and cilantro and toss gently.
Serve hot with roti, rice or dal.