Spiced Cauliflower, Peas, and Potatoes

May 24, 2023May 24, 20230 3
Spiced Cauliflower, Peas, and Potatoes with Coconut Milk Recipe
in Veggie

Prep

20 min

Cook

35 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 medium potatoes , peeled and cut into 3/4 inch pieces
1/2 small cauliflower , chopped
1 tablespoon vegetable oil
1 teaspoon vegetable oil
1 medium onion , sliced
1 garlic clove , crushed
1 teaspoon fresh ginger , grated
2 small fresh red chilies , seeded , chopped
1 tablespoon black mustard seeds
2 teaspoons cumin seeds
1/2 teaspoon ground turmeric
7 ounces frozen peas
1/3 cup coconut milk , plus
3 tablespoons coconut milk

Nutrision Information

Servings Per Recipe
4-6
Calories
260
Sugar
4g
Fat
11g
Spiced Cauliflower, Peas, and Potatoes with Coconut Milk is a flavorful Indian-inspired recipe that makes a healthy and hearty vegetarian dinner option. The blend of spice in this recipe plays well with the vegetable mixture, and the use of coconut milk makes for a rich, creamy sauce to coat the dish. Serve alongside fluffy rice or naan bread for a filling meal that can be enjoyed on its own.

Instructions

1.Boil the potatoes in salted water until just tender, and drain.
2.In a large frying pan, heat 1 tablespoon vegetable oil over medium-high heat.
3.Add the onions to the oil in the frying pan and sauté until translucent, then add garlic, ginger, and chilies.
4.In the same pan, add the mustard seeds and cumin seeds, stirring occasionally, until the mustard seeds start to pop.
5.Add the chopped cauliflower and turmeric to the frying pan, stirring well to coat the vegetables in the spice mixture.
6.Add the cooked potatoes to the pan and mix everything together.
7.Pour the coconut milk and frozen peas into the frying pan. Mix all ingredients and cook for an additional 5-10 minutes, until vegetables are tender and the sauce thickens. Cook time may vary depending on the size of your cauliflower and potatoes.

PROS

This vegan dish is packed with nutritious ingredients and is full of flavor and spice.

Cauliflower is a great source of vitamins and fiber, while peas add healthy protein to the dish.

Potatoes provide potassium and other vitamins, and coconut milk adds healthy fats to round out the meal.

CONS

This dish requires more preparation and cooking time than some other quick and easy recipes, but it is worth it for the delicious flavor and nutrient-packed ingredients.

Those new to cooking with some of the spices, like mustard seeds and turmeric, may need to experiment and adjust seasoning to taste.

HEALTH & BENEFITS

This dish is high in dietary fiber, plant-based protein, and essential vitamins and minerals.
The turmeric and ginger both have anti-inflammatory and immune-boosting properties, while the coconut milk provides healthy fats.
The spices used in the dish, like cumin and mustard seeds, have been linked to aiding digestion and reducing inflammation.

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