Southern Indian Style Cauliflower and Potato Curry Recipe

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Southern Indian Style Cauliflower and Potato Curry
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Ingredients
14
Count
Nutrition
143
Calories
Total time
21
Minutes
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Ingredients:

Directions:

  1. In a large nonstick frying pan put the oil, mustard seeds, urad dal, cumin seeds and red chili pieces (add more or less depending on how spicy you want the curry). Heat over high heat until the mustard seeds have popped a bit and the urad dal is light brown.
  2. Reduce heat to medium and quickly stir in the turmeric, hing and curry leaves.
  3. Add the potatoes, cauliflower, salt and water. Stir to blend. (Make sure that the potatoes and cauliflower pieces aren't too small or they will overcook.).
  4. Cover and cook for 8 minutes. Remove cover and check to see if the vegetables are almost done. A lot of people like to add tomato to this curry and if so, you can add diced tomato here, but you won't be able to brown the potatoes and cauliflower if you do that, so it is up to your own taste whether or not to add this option.
  5. Turn heat to high for about 4 minutes. Evaporate any remaining liquid and lightly brown the potatoes and cauliflower, flipping them over occasionally with a spachula. By making sure that a few of the vegetables lightly brown, you will end up with a much more flavorful curry.
  6. Turn off heat and stir in the peas (optional). Check for salt. Garnish with cilantro.
  7. Optional: Add 1 teaspoons sambar powder to the curry the last couple of minutes. Variations: A.) Replace the cauliflower with fresh green beans and eliminate the peas; B.) Replace the cauliflower with 1/2 head of a large cabbage that you have finely diced (peas are good with this but optional). I sometimes reduce the dried red chili to one and add 1 teaspoons coarsely ground black pepper-more of a style from the state of Kerala; C.) Make it a mixed vegetable curry adding to the potatoes 1 finely minced carrot, 2 cups fresh green beans, and using the peas; D.) Another mixed vegetable curry would reduce the potatoes to two, add the carrot, green beans, about six largish cauliflower florets, and the peas. I don't like to add peas too early to any recipe, as they become over cooked. Turn off the heat and stir in frozen peas at the end, and the heat will defrost the peas in just a few minutes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 142.82 Kcal (598 kJ)
Calories from fat 3.55 Kcal
% Daily Value*
Total Fat 0.39g 1%
Sodium 677.41mg 28%
Potassium 765.44mg 16%
Total Carbs 30.94g 10%
Sugars 8.83g 35%
Dietary Fiber 6.27g 25%
Protein 5.61g 11%
Vitamin C 120.5mg 201%
Vitamin A 1mg 33%
Iron 2.2mg 12%
Calcium 65.4mg 7%
Amount Per 100 g
Calories 52.44 Kcal (220 kJ)
Calories from fat 1.3 Kcal
% Daily Value*
Total Fat 0.14g 1%
Sodium 248.72mg 28%
Potassium 281.04mg 16%
Total Carbs 11.36g 10%
Sugars 3.24g 35%
Dietary Fiber 2.3g 25%
Protein 2.06g 11%
Vitamin C 44.2mg 201%
Vitamin A 0.4mg 33%
Iron 0.8mg 12%
Calcium 24mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.1
    Points
  • 3
    PointsPlus

Good Points

  • fat free,
  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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