Aloo Gobi

Exceptional nutritional value

Indian dry curry of potatoes and cauliflower with turmeric and cumin.

Aloo Gobi — photo 1

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.

Macronutrients Distribution

Protein: 2g (11.6%)
Fat: 4.3g (24.9%)
Carbs: 11g (63.6%)
Fiber: 2.3g

Basic Nutritional Info

NutrientValueDV
Protein2g3.6%
Fat4.3g6.1%
Carbs11g3.7%
Simple Sugars3.85gEstimate
Complex Carbs4.85gEstimate
Fiber2.3g9.2%
Water81g3.2%
Calories853.8%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
60

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.69g3.4%
Monounsaturated1.02g4.1%
Polyunsaturated2.32g17.8%
Omega-30.696gEstimate
Omega-61.624gEstimate
Trans0.03g1.5%

Antioxidants

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.

CompoundAmountUnit
Vitamin C20.1mg
Vitamin E0.48mg
Selenium0.77mcg

Vitamins

VitaminAmountUnitDV
vitamin A9.02mcg1.0%
vitamin B10.05mg4.2%
vitamin B20.042mg3.2%
vitamin B30.632mg4.0%
vitamin B60.168mg9.9%
vitamin B924.8mcg6.2%
vitamin B120mcg0.0%
vitamin C20.1mg22.3%
vitamin D0 (0 IU)mcg0.0%
vitamin E0.484mg3.2%
vitamin K18.3mcg15.3%

Minerals

MineralAmountUnitDV
calcium26.4mg2.6%
iron0.958mg5.3%
magnesium21.3mg5.3%
phosphorus51.8mg7.4%
potassium358mg13.8%
sodium245mg10.7%
zinc0.333mg3.0%
copper0.087mg9.7%
manganese0.248mg10.8%
selenium0.766mcg1.4%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 44mg6.3%99%
Isoleucine 65mg4.6%78%
Leucine limiting98mg3.6%58%
Lysine 152mg7.2%114%
Methionine 45mg4.3%70%
Phenylalanine 117mg6.7%103%
Threonine 69mg6.6%99%
Tryptophan 21mg7.5%115%
Valine 106mg5.8%95%

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Main Difficulty: Easy Servings: 4 Total: 50 min

Ingredients

  • Vegetable oil 3 tbsp
  • Cumin seeds 1 tsp
  • Onion, finely chopped 1 small (100 g)
  • Garlic, chopped 3 cloves
  • Fresh ginger, grated 10 g
  • Green chili, chopped 1
  • Ground turmeric 1 tsp
  • Ground coriander 2 tsp
  • Potatoes, peeled and cut into 2 cm cubes 350 g
  • Cauliflower florets 450 g
  • Tomatoes, chopped 2 small (150 g)
  • Salt 1 tsp
  • Garam masala 1 tsp
  • Fresh cilantro, chopped 10 g
Prep
15 min
Cook
35 min

Instructions

  1. 1

    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.

  2. 2

    Add the garlic, ginger and green chili and cook for 1 minute, then stir in the turmeric and ground coriander.

  3. 3

    Add the potatoes, stir to coat them with the spices and cook for 5 minutes.

  4. 4

    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.

  5. 5

    Uncover and cook over medium heat for 5 minutes so the remaining liquid evaporates and the vegetables brown lightly.

  6. 6

    Sprinkle with the garam masala and cilantro and toss gently.

  7. 7

    Serve hot with roti, rice or dal.