Flavours of the World
Pakistani potatoes and cauliflower (aloo gobi)
Aloo gobi is popular all over South Asia and around the world—it was even featured in a Hollywood movie!
Calorie Smart
Carb Smart
Vegetarian
Developed by www.robertrose.ca
4 servings
50 minutes (prep: 15 mins / cook: 35 mins)
Time required
50 mins
Carbohydrates
22 g/serving
Ingredients
- 2 tsp (10 mL) vegetable oil
- 1 large onion, cut into thin slices
- 2 plum (Roma) tomatoes, peeled and chopped
- 2 green chili peppers, seeded and chopped
- 1½ tsp (7 mL) hot pepper flakes
- 1 tsp (5 mL) nigella seeds
- ½ tsp (2 mL) salt
- ¼ tsp (1 mL) ground turmeric
- 1 cup (250 mL) chopped peeled red-skinned potatoes
- ¼ cup (50 mL) water (optional)
- 6 cups (1.5 L) cauliflower florets
- 1 tsp (5 mL) freshly squeezed lemon juice
- 1 piece gingerroot (2 inch/5 cm) thinly sliced
- 2 tbsp (25 mL) chopped fresh cilantro
- Calories 120
- Carbs 22 g
- Sugar 0 g
- Fibre 5 g
Directions
- In a large skillet, heat oil over medium heat.
- Add onions and cook, stirring for about 5 minutes or until translucent.
- Add tomatoes, green chilies, hot pepper flakes, nigella seeds, salt, and turmeric; cook, stirring, for 5 minutes.
- Add potato and cook, stirring, for 3 to 4 minutes, adding 2 tbsp (25 mL) water if mixture is sticking to pan.
- Reduce heat to low, cover and cook for about 10 minutes or until potatoes are starting to get tender.
- Stir in cauliflower, cover and increase heat to medium. Cook, stirring occasionally and adding another 2 tbsp (25 mL) water if mixture is sticking, for 20 minutes or until potato and cauliflower are tender.
- Remove from heat and stir in lemon juice.
- Serve garnished with ginger and cilantro.
Tip: When cooking with oil, be sure to heat it well before adding the other ingredients; otherwise, they may simply absorb the oil, which can cause sticking and burning.
Per serving
- Calories 120
- Protein 5 g
- Total fat 3 g
- Saturated fat 0.3 g
- Cholesterol 0 mg
- Carbohydrates 22 g
- Fibre 5 g
- Sugars 0 g
- Added sugars 0 g
- Sodium 346 mg
- Potassium 425 mg
© Copyright 2022 Canadian Diabetes Association. Reproduced with permission from the Canadian Diabetes Association.
