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Healthy recipes

Gobi aloo (Cauliflower and potato curry)

Healthy recipe

Preparation and cooking time:

Per serving:

Calories: 237kcal
Fat: 6.7g
Salt: 0.5g
5 A DAY: 2.5

Ingredients

(serves 2)

  • 2 teaspoons olive or rapeseed oil
    1 onion, finely chopped
    2 cloves garlic, crushed
    200g/7oz can chopped tomatoes
    Pinch ground turmeric
    1 teaspoon ground coriander
    1 teaspoon ground cumin
    1 teaspoon garam masala
    1 or 2 green chillies, deseeded and chopped (optional)
    200g/7oz new potatoes, scrubbed and cut into bite-sized pieces
    100-150ml/3-5fl oz hot water
    1 small cauliflower, cut into florets
    Handful of fresh coriander leaves and stems, chopped

Method

  1. Heat the oil in a non-stick pan with a tight-fitting lid. Add the chopped onions and garlic and fry over a medium heat for 2-3 minutes, stirring frequently.
  2. Add the tomatoes, spices and chilli (if using). Cover and cook over a medium heat for about 5 minutes, stirring occasionally.
  3. Add the potatoes with 100ml/3fl oz of hot water. Cover and simmer for 10 minutes.
  4. Stir in the cauliflower and cook in the covered pan for 10 minutes or until tender.
  5. Add another 50ml/2fl oz of hot water if the curry is sticking to the bottom of the pan. Stir in the chopped coriander and serve hot.

Top Tip

Cucumber raita makes a cooling accompaniment to curries. Simply mix 50g/2oz of finely chopped cucumber with 150g plain low-fat yoghurt, a small crushed clove of garlic and some chopped fresh mint.



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Page last reviewed: February 2013
Page next due for review: February 2015
These recipes support the Recommendations for Cancer Prevention from our Expert Report and are covered by the Information Standard.

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