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Spiced cauliflower and potato curry
Vegetarian food is eaten widely in India. This is an extremely nutritious meal containing lentils, okra in a spicy coconut sauce.
What you need
- 60 ml sunflower oil
- 1 onion, peeled and finely chopped
- 3 tsp ground cumin
- 3 tsp ground coriander
- 1 tsp mustard seeds, crushed
- 1 tsp ground cinnamon
- 1 tsp ground turmeric
- 1/2 tsp cayenne pepper
- 3 tsp root ginger, grated
- 2 cloves garlic, peeled and crushed
- 300 ml natural yogurt
- 50 g creamed coconut
- 300 ml boiling water (for dissolving creamed coconut)
- 1 cauliflower, cut into florets
- 350 g old potatoes, peeled, par-boiled and diced
- 225 g carrots, trimmed, peeled and diced
- 50 g spinach, thawed if frozen
- 175 g okra, topped and tailed
- 100 g cooked red lentils
Method
Heat oil in a large pan and gently fry onion until softened.
Mix together the spices with enough water to give a thick paste. Add to the onion with the ginger and garlic and cook for 2-3 min.
Dissolve the coconut in boiling water
Gradually stir in the yogurt. Then stir in the dissolved coconut.
Add the cauliflower, potatoes and carrots and simmer for 10 min.
Mix in the spinach, okra and lentils and cook for 10 min, or until the vegetables are tender.
Serve immediately.
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Preparation 5 minutes Cook 25 minutes Total 30 minutes -
Energy 532 kcal/serving Fat 4.46 g/serving Carbohydrates 217.48 g/serving Glycaemic Index 28 Glycaemic Load 15.75 
Serving suggestion
Warmed naan bread.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2227 | 370 | 10475 | 8350 |
| Energy (kcal) | 532 | 88.4 | 2500 | 2000 |
| Protein (g) | 20.4 | 3.38 | ||
| Carbohydrate (g) | 57.6 | 9.56 | 345 | 275 |
| Fat (g) | 26.9 | 4.46 | 95 | 70 |
| Fat (saturated) (g) | 10.2 | 1.69 | ||
| Fibre (g) | 14.8 | 2.46 | ||
| Sodium (mg) | 155 | 25.8 | ||
| Salt (equivalent) (g) | 0.39 | 0.06 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 1766 | 293 | 800 |
| Vitamin B-12 (µg) | 0.85 | 0.14 | 1 |
| Vitamin B-6 (mg) | 0.73 | 0.12 | 2 |
| Vitamin C (mg) | 43.5 | 7.22 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.32 | 0.22 | 10 |
| Zinc (mg) | 3.50 | 0.58 | 15 |
| Calcium (mg) | 407 | 67.7 | 800 |
| Folate (mcg) | 220 | 36.6 | 200 |
| Iron (mg) | 6.17 | 1.03 | 14 |
| Magnesium (mg) | 138 | 22.9 | 300 |
| Niacin (mg) | 3.59 | 0.60 | 18 |
| Pantothenic acid (mg) | 2.02 | 0.33 | 6 |
| Riboflavin (mg) | 0.53 | 0.09 | 1.6 |
| Phosphorous (mg) | 483 | 80.2 | 800 |
| Thiamin (mg) | 0.46 | 0.08 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible cayenne pepper or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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