Aloo Gobi (Cauliflower and Potato stir fry)

35 0comments
  • 03

    Jan

For the Stir Fry:

  • Cauliflower florets
    : 1 Medium
  • Potatoes
    : 3 medium
  • Onions chopped
    : 3 medium
  • Green Chillies chopped
    : 3
  • Ginger finely chopped
    : 11/2 tbsps
  • Garlic finely chopped
    : 2 tbsps
  • Tomato
    : 1 large
  • whole Cumin
    : 1/2 teaspoon
  • Turmeric
    : 3/4 teaspoon
  • Corainder Powder
    : 2 tablespoon
  • Garam Masala
    : 1/2 teaspoon
  • Cumin Powder
    : 1 teaspoon
  • Pepper powder
    : 1 teaspoon
  • Lemon’s Juice
    : 1/2
  • Fresh Corainder chopped
    : 1 cup

For the Marinade:

  • Turmeric
    : 1/2 teaspoon
  • Garam Masala
    : 1/2 teaspoon
  • Pepper
    : 1/2 teaspoon

PREPARATION

After all those extravagant indulgences of dairy, protein and sugar, we decided to go vegetarian twice a day. Kids are still on vacation mode till coming sunday, hence I prepare the dishes according to their preferences.Hence this beautifully fried and crsiped Cauliflower and Potato Stir Fry which we call as Aloo Gobi.

The comforting potato and cauliflower curry (aloo gobi) may have originated from Punjab’s fertile land, but it has become a well-loved vegetarian dish throughout India. Savory, inexpensive, and filling, this vegetable curry is a staple in northern Indian households.

Traditional aloo gobi is prepared with a combination of spices, chili, tomatoes and the holy trinity of Indian cuisine: garlic, ginger, and onion. Ground spices like turmeric, coriander, and cumin and garam masala are sautéed in hot oil before the potatoes and cauliflower are thrown into the masala (spice mixture). A little liquid is added to the dish, leaving it fairly dry with bold, intense flavors and textures. Aloo gobi will convert dedicated carnivores to eat their vegetables, and like them too.

Cauliflower is a veggie which is fascinating for health and weight watchers. Cauliflower is often considered one of the healthiest foods on earth- and there is good reason why. With its rich supply of health-promoting phytochemicals, high level of anti-inflammatory compounds, and ability to ward off cancer, heart disease, brain disease, and even weight gain- it seems there isn’t much cauliflower can’t do.

Cauliflower in particular is believed to be so beneficial due to its special combination of phytochemicals called carotenoids, tocopherols, and ascorbic acid- all forms of antioxidants currently being extensively researched in order to understand more about how they keep the body healthy.

Due to recent search, Brassica crops like cauliflower are now highly correlated with preventing chronic diseases including cardiovascular diseases, diabetes, neurodegenerative disorders, and various forms of cancers, just to name a few.

Cauliflower is extremely low in calories (only 29 calories per cup), has virtually zero grams of fat, very low levels of carbs and sugar, and yet is high in volume and filling fiber. This makes it an excellent choice for those looking to lose weight, since you can consume large amounts of cauliflower and fill up, without over-consuming calories, fat, sugar, or carbs. It also helps to reduce constipation and to keep excess waste or water weight moving out of your body, which helps you to feel immediately better.

For people like us who are low on carbs, frying cauliflower once in a while is not at all a cause of concern. So if you are following high protein diet, frying is not an issue along with your work outs. For those of you who are extremely particular about your diet, you can cook this directly without frying, once the masalas are done.

This hearty and yummy dish does not have a common recipe and varies in each region. Some call for the potatoes and cauliflower to be fried first. Others blanch the florets or mix indigenous ingredients like grated coconut, curry leaves, or curry powder, as in south part of India—which might raise the eyebrows of a few Punjabi grannies. Anyway today I’m planning to go completely a North Indian way of Aloo Gobhi and this is recipe is an all time favorite of our family since years.

A squeeze of lime at the end along with some fresh coriander just rounds up this dish which is perfect with Indian flat breads.

STEP 1

Marinate the florets with the things given under marinade.

STEP 2

Deep fry in oil and drain on a kitchen towel.

STEP 3

Peel, wash and cut the potatoes into small cubes.

STEP 4

Heat a Pan with 2-3 tsbps of Oil. Add the potatoes and fry till crisp and browned.

STEP 5

In a large wok, heat 2 tablespoon oil and throw in the cumin. Once it splutters add the onions.

STEP 6

Saute till pink and soft but crisp. Add the ginger, garlic and green chillies and saute till fragrant.

STEP 7

Add all the spice powders and cook till aromatic.

STEP 8

Pop in the fried flower and potatoes. Homogenize everything and cook on medium flame till well blended with the spices.

STEP 9

Add in the tomatoes and cook further for 3 -4 till it gets lightly mushy.

STEP 10

Finally add the chopped coriander and mix up and allow the steam to seep through.

STEP 11

Serve with a squeeze of lime along with hot Indian flat breads.

Happy cooking!!!!!

Summary
Recipe Name
Aloo Gobi (Cauliflower and Potato stir fry)
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