Allergens in Aloo Gobi: mustard.
Ingredients
Quantities for 4.
- 1 medium (700g), cut into small florets with a little stalk on each Cauliflower
- 3 medium (400g), peeled and cut into 2cm cubes Potato
- 1 medium (120g), sliced Onion
- 2 medium (200g), chopped Tomato
- 2 inch, half grated and half julienned Gingeraloo gobi wants more ginger than you think
- 4 cloves, minced Garlic
- 2, slit Green Chilli
- 4 tbsp, heated to smoking and cooled Mustard Oilor neutral oil
- 1 tsp Cumin Seeds
- 3/4 tsp Turmeric
- 2 tsp Coriander Powder
- 3/4 tsp Chilli Powder
- 3/4 tsp Amchur
- 1/2 tsp Garam Masala
- 3 tbsp, chopped Coriander Leaves
- to taste Salt
Cookware
stovetop, kadhai
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Cut the florets small and dry them thoroughly on a cloth after washing. Wet cauliflower steams and goes limp instead of browning.
- Keep the potato cubes the same size as the florets so they finish together.
- Have a lid ready. The vegetables cook covered on low, in their own steam, with no added water.
Method
- Heat 3 tbsp of the oil in a wide kadhai until it shimmers and crackle the cumin seeds for 20 seconds.
- Fry the potato cubes on medium-high for 6 minutes, undisturbed for the first 3, until they are gold on several faces, then lift them out.Moving them too early tears the crust off. Let them sit.
- Add the cauliflower to the same pan with the remaining oil and fry 6 minutes until browned in patches.Brown patches on the florets are the flavour of this dish. Do not crowd the pan.
- Push the cauliflower aside, add the onion, and fry 5 minutes until soft and gold.
- Stir in the grated ginger, garlic and green chillies and fry 90 seconds.
- Add the turmeric, coriander powder and chilli powder, stir 20 seconds, then add the tomato and 1 tsp salt.
- Cook 6 minutes until the tomato has broken down into a coating masala rather than a gravy.
- Return the potatoes, stir to coat everything, cover and cook on the lowest heat for 10 minutes, shaking the pan every few minutes.No water. The vegetables release enough of their own and water turns this into a mush.
- Check that a knife slides into both potato and stalk with no resistance; give it 5 minutes more if not.
- Uncover, stir in the amchur and garam masala, and cook 2 minutes to dry it off.
- Finish with the julienned ginger and coriander and serve with roti.
Storage
Keeps 3 days refrigerated. Reheat in a dry pan on medium so it crisps again rather than steaming. Does not freeze, the cauliflower collapses.
Nutrition Good estimate
One serving of Aloo Gobi (390 g) is about 288 calories, or 74 calories per 100 g.
Low protein: 7 g a serving, 10% of the calories
| Per serving390 g | Per 100 g | |
|---|---|---|
| Calories | 288 kcal | 74 kcal |
| Protein | 7.1 g | 2 g |
| Carbohydrate | 35.1 g | 9 g |
| of which sugars | 7.7 g | 2 g |
| Fibre | 8.0 g | 2 g |
| Fat | 15.4 g | 4 g |
| of which saturated | 2.0 g | 0 g |
| of which unsaturated | 11.9 g | 3 g |
Ingredients given to taste count as zero, so the real figures run a little higher. Nearest database match used for amchur, garam masala. Estimated from raw ingredients using USDA FoodData Central.
More like this: Healthy Indian recipes · Vegan Indian recipes · Vegetarian Indian recipes · Gluten-free Indian recipes · Dairy-free Indian recipes · Punjabi recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.