Curried Potatoes with Cauliflower

Curried Potatoes with Cauliflower

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From: EatingWell Magazine, January/February 1997

This tangy Indian curry, full of potatoes, cauliflower and carrots, is topped with a cooling cucumber raita. Serve over brown basmati rice.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 tablespoon mustard seeds, preferably brown
  • 1 tablespoon canola oil
  • 2 onions, chopped (2 cups)
  • ½ teaspoon sugar
  • ½ teaspoon salt
  • 3 large cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1 jalapeño pepper, seeded and minced
  • 1½ tablespoons ground coriander
  • 1 tablespoon curry powder, preferably Madras
  • 1 pound all-purpose potatoes, peeled and cut into chunks (3 cups)
  • 2 cups water
  • 1 head cauliflower, cut into small florets (4 cups)
  • 2 cups sliced carrots
  • Freshly ground pepper, to taste
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons chopped toasted nuts, such as almonds, cashews or pistachios (see Tip)
  • 1¾ cups Cucumber-Mint Raita, (recipe follows)

Preparation

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  • Ready In

  1. Toast mustard seeds in a small dry skillet over low heat, stirring constantly, until they start to pop, about 2 minutes. Transfer to a small bowl to cool.
  2. Heat oil in a Dutch oven or soup pot over medium-low heat. Add onions, sugar and salt. Cook, stirring occasionally, until deep golden, 10 to 15 minutes. (Add 1 or 2 tablespoons water if mixture starts to burn.) Add garlic, ginger, jalapenos, coriander, curry powder and the toasted mustard seeds; cook, stirring, until fragrant, about 2 minutes more.
  3. Add potatoes and water; bring to a simmer. Cover and cook until tender, about 10 minutes. Add cauliflower and carrots and simmer, covered, until tender and the sauce has thickened, about 10 minutes more. Adjust seasonings with salt and pepper. Transfer to a serving dish or individual plates and garnish with cilantro and toasted nuts. Serve with Cucumber-Mint Raita.
  • Tip: To toast chopped nuts: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition information

  • Per serving: 273 calories; 6 g fat(1 g sat); 10 g fiber; 48 g carbohydrates; 11 g protein; 124 mcg folate; 4 mg cholesterol; 14 g sugars; 10,349 IU vitamin A; 107 mg vitamin C; 237 mg calcium; 3 mg iron; 577 mg sodium; 1,446 mg potassium
  • Nutrition Bonus: Vitamin A (207% daily value), Vitamin C (178% dv), Folate (31% dv), Calcium (24% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 1½ starch, 3 vegetable, ½ fat-free milk, 1 fat