Stir-Fried Cauliflower & Potato W- Crunchy Bengali Spices

May 26, 2023May 26, 20230 3
Stir-Fried Cauliflower & Potato with Crunchy Bengali Spices
in Vegetarian

Prep

10 min

Cook

25 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 tablespoons canola oil
1 teaspoon nigella seeds ( kalaunji ) ( optional )
1 teaspoon cumin seed
1/4 teaspoon coriander seed ( rounded teaspoon )
1 1/2 lbs red boiling potatoes , peeled , halved and sliced lengthwise about 1/2 thick
1 small-medium head cauliflower , cored and cut into medium florets
1/8 teaspoon ground cumin
1/8 teaspoon cayenne pepper ( or to taste I 'm a wimp )
1 fresh hot green chili pepper , chopped ( or to taste )
1 teaspoon salt ( to taste )
2 tablespoons chopped fresh cilantro

Nutrision Information

Servings Per Recipe
4
Calories
277
Sugar
4g
Fat
17g
Stir-Fried Cauliflower & Potato with Crunchy Bengali Spices is a delicious and healthy side dish option that will add some diversity to your typical weeknight dinner. The combination of cauliflower and potatoes creates a hearty and filling dish, while the spices and green chili add a nice level of heat and flavor. This dish originates from West Bengal, India and is also known as Aloo Gobi. It can be served alongside rice or eaten on its own as a light lunch or dinner.

Instructions

1.Heat oil in a large non-stick skillet. When hot, add nigella seeds, cumin seeds, and coriander seeds.
2.Once the seeds start to splutter, add sliced potatoes and sauté for 5 minutes on medium heat.
3.Add cauliflower florets along with ground cumin, cayenne pepper, green chili, and salt to taste. Mix well.
4.Cook on medium heat, stirring occasionally, for around 10-12 minutes or until the vegetables are tender.
5.Garnish with fresh cilantro and serve hot.

PROS

This dish is vegetarian, vegan, and gluten-free.
It’s full of flavor and spices, all while being a healthy side dish option.
The combination of cauliflower and potatoes provides a good source of fiber and vitamin C.

CONS

This dish may not be suitable for those who are sensitive to spice.
It can also be high in fat due to the use of canola oil, so moderation is key.

HEALTH & BENEFITS

Cauliflower is high in fiber and contains important vitamins and minerals such as vitamin C, vitamin K, and folate. Potatoes are also a good source of vitamin C, vitamin B6, and potassium. The spices used in this dish such as cumin and coriander may aid in digestion and have anti-inflammatory properties.

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