cauliflower and potato curry - anti-cancer recipes - cook for your life

Cauliflower & Potato Curry

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 12 ingredients

Our tasty cauliflower and potato curry isn’t a typical ‘wet’ saucy curry, it’s more on the dry side with the vegetables covered in aromatics and spices. This dish is packed with health benefits. Not...


Ingredients

  • 1 tablespoon vegan ghee or canola oil
  • 2 teaspoons cumin seed
  • 1 to 2 cloves garlic, sliced
  • 1 medium onion, sliced
  • 1 head cauliflower broken into 1″ florets
  • ½ teaspoon ground turmeric
  • 2 teaspoons ground coriander
  • ¼ teaspoon cayenne (optional)
  • ½ cup water, divided
  • 1 lb boiled Yukon gold potatoes at room temperature, cut in a ½ ” dice
  • Juice of ½ lemon
  • Sea salt to taste

Nutrition Facts

Calories

175 cals

Fat

5 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

3 g

Carbohydrates

32 g

Sugar

5 g

Fiber

7 g

Protein

6 g

Sodium

743 mg

Directions

  1. Heat the ghee in a wok or sauté pan over a medium high flame until very hot. Add the cumin seeds, let them sizzle for 30 seconds, then add the garlic. As soon as the garlic starts to color, about 1 minute, add the onion. Sprinkle with salt. Cook, stirring, until the onion has softened and started to color, about 5 minutes.
  2. Add the cauliflower, sprinkle with salt, and sauté until it starts to soften a little and maybe has some brown spots, about 5 minutes. Add the turmeric, coriander, and cayenne if using. Cook stirring until the vegetables are covered with the spices, and the spices have started to crust a little on the bottom of the pan. Add ¼ cup of the water to the pan. Quickly stir to incorporate the spices on the bottom of the pan into the liquid. Cover. Lower the heat to medium. Cook for 5 minutes. Stir once or twice to make sure the sauce doesn't burn. Add a tablespoon of water if looks dry. The cauliflower should be barely tender after this.
  3. Raise the flame to medium high. Add the potatoes to the cauliflower and onions. Stir to mix. When coated with spices, add 2 tablespoons of water and cover. Cook for 1-2 minutes, stirring occasionally. Add the remaining water and the lemon juice. Cook uncovered over a medium high heat until the liquid has almost evaporated, and the vegetables are covered with onion and spices. Taste for salt and serve.

Chef Tips

Ghee is usually made from clarified butter. If you are neither vegan nor dairy free, use classic ghee to make this dish. Although there are many ghee options on the market, if you don’t have or can’t find any, use a flavor-neutral oil like canola, or even peanut. Coconut oil will make this dish taste very different.

For this kind of dish I sometimes blanch the cauliflower for 2 minutes to soften it first. It’s also freezer ready in this state if I don’t want to use it right away. If you do use blanched cauliflower, add the cooked potatoes along with it in step 2. It won’t need the extra cooking on its own to soften.

We’ve used light green Romanesco cauliflower in the photo because it looks pretty, but you can use any type of cauliflower you like!

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.


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