Curried Potatoes with Cauliflower
From EatingWell: 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.
- 1 tablespoon mustard seeds, preferably brown
- 1 tablespoon canola oil
- 2 onions, chopped (2 cups)
- 1/2 teaspoon sugar
- 1/2 teaspoon salt
- 3 large cloves garlic, minced
- 1 tablespoon minced fresh ginger
- 1 jalapeño pepper, seeded and minced
- 1 1/2 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)
- 1 3/4 cups Cucumber-Mint Raita, (recipe follows)
- 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.
- 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, jalapeños, coriander, curry powder and the toasted mustard seeds; cook, stirring, until fragrant, about 2 minutes more.
- 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.
Tips & Notes
- 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.
Per serving: 280 calories; 6 g fat (1 g sat, 3 g mono); 4 mg cholesterol; 50 g carbohydrates; 11 g protein; 11 g fiber; 577 mg sodium; 1464 mg potassium.
Nutrition Bonus: Vitamin A (209% daily value), Vitamin C (170% dv), Fiber (44% dv), Potassium (42% dv), Folate (28% dv), Calcium (26% dv), Iron (19% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 1 1/2 starch, 3 vegetable, 1/2 fat-free milk, 1 fat
More From EatingWell
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
In the hot months of summer, cool down with a refreshing and...
Our nonalcoholic drink recipes, or “mocktails,” are festive...
Kick back and enjoy one of our delicious healthy summer punch...
During the busy workweek, these no-cook dinner recipes are...
Quinoa is a superfood that is packed with fiber and protein...
Fresh leeks are a delicious addition to many recipes. These...
Farmers’ markets and gardens are full of fresh and delicious...
Sardines (Pacific, wild-caught) are one of the healthiest...
- Ease of Preparation
- Total Time
- 1 hour or less
- January/February 1997