Difference between revisions of "Aloo gobi"

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(Created page with "Difficulty: 2/5 Preparation and cooking time: 50 minutes Servings: 4 Ingredients: *600g cauliflower florets *450g cubed potatoes *5 chopped tomatoes *2 sliced onions *6 mi...")
 
 
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[[File:Aloo gobi.jpeg|thumb]]
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Difficulty: 2/5
 
Difficulty: 2/5
  
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Servings: 4
 
Servings: 4
 +
 +
{| class="wikitable sortable mw-collapsible"
 +
|-
 +
| colspan="3"|'''''Nutrition facts per serving'''''
 +
|-
 +
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 224         (''calories in whole recipe: 896'')'''
 +
|-
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''12%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''7.1g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|17%
 +
| style="background-color:#FFCEB5;"|0.3g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|10%
 +
| style="background-color:#FFCEB5;"|0.1g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|14%
 +
| style="background-color:#FFCEB5;"|0.2g
 +
|-
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''30%'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''40.3g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
 +
| style="background-color:#B5E6FF;"|24%
 +
| style="background-color:#B5E6FF;"|9.4g
 +
|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|30.9g
 +
|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|10.7g
 +
|-
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''9%'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''6.0g'''''
 +
| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|19%
 +
| style="background-color:#EDCBFF;"|0.3g
 +
|-
 +
| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|2%
 +
| style="background-color:#EDCBFF;"|0.5g
 +
|-
 +
| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|0.9g
 +
|-
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|19%
 +
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|14%
 +
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|20%
 +
| style="background-color:#FEE1C3;"|3.2mg
 +
| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|32%
 +
| style="background-color:#FEE1C3;"|1.6mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|64%
 +
| style="background-color:#FEE1C3;"|0.8mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|25%
 +
| style="background-color:#FEE1C3;"|102.9μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 +
| style="background-color:#FEE1C3;"|7%
 +
| style="background-color:#FEE1C3;"|70.5μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|116%
 +
| style="background-color:#FEE1C3;"|105.0mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|11%
 +
| style="background-color:#FEE1C3;"|1.8mg
 +
| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|30%
 +
| style="background-color:#FEE1C3;"|36.8μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
|-
 +
| style="background-color:#B5FFBB;"|Calcium
 +
| style="background-color:#B5FFBB;"|9%
 +
| style="background-color:#B5FFBB;"|91.2mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|42%
 +
| style="background-color:#B5FFBB;"|0.4mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|48%
 +
| style="background-color:#B5FFBB;"|3.9mg
 +
| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|19%
 +
| style="background-color:#B5FFBB;"|78.5mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|45%
 +
| style="background-color:#B5FFBB;"|1.0mg
 +
| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|28%
 +
| style="background-color:#B5FFBB;"|202.7mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Potassium
 +
| style="background-color:#B5FFBB;"|28%
 +
| style="background-color:#B5FFBB;"|1362.3mg
 +
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 +
| style="background-color:#B5FFBB;"|4%
 +
| style="background-color:#B5FFBB;"|2.3μg
 +
|-
 +
| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|15%
 +
| style="background-color:#B5FFBB;"|1.7mg
 +
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 +
|}
  
 
Ingredients:
 
Ingredients:
  
 +
FOR THE GINGER-GARLIC PASTE
 +
*6 minced garlic cloves
 +
*2.5cm x 2.5cm minced ginger
 +
*1 chopped tomato
 +
 +
FOR THE CURRY
 
*600g cauliflower florets
 
*600g cauliflower florets
 
*450g cubed potatoes
 
*450g cubed potatoes
−
*5 chopped tomatoes
+
*4 chopped tomatoes
 
*2 sliced onions
 
*2 sliced onions
−
*6 minced garlic cloves
 
−
*2.5cm x 2.5cm minced ginger
 
 
*1 tsp cumin seeds
 
*1 tsp cumin seeds
 
*1 tsp coriander powder
 
*1 tsp coriander powder
 
*1 tsp turmeric powder
 
*1 tsp turmeric powder
−
*1/2 red chili powder
+
*1/2 tsp cayenne powder
 
*1/2 tsp garam masala  
 
*1/2 tsp garam masala  
 
*1 tsp extra-virgin olive oil
 
*1 tsp extra-virgin olive oil
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Instructions:
 
Instructions:
  
−
*In a large-sized pot, steam the cauliflower florets for 3 minutes.  Add the potatoes and the salt.  Steam for another 10 minutes.  Set them aside.
+
*Blend the ingredients of the ginger-garlic paste with an immersion blender.  Set aside.
 +
*In a large-sized pot, steam the potatoes for 5 minutes.  Add the cauliflowers and the salt.  Steam for another 10 minutes.  Set them aside.
 
*In the same pot, add the olive oil.  Let it heat up.  Add the cumin seeds (whole).  Cook them in the oil until they 'pop' - they should make a little popping sound eventually, with a strong smell being released.
 
*In the same pot, add the olive oil.  Let it heat up.  Add the cumin seeds (whole).  Cook them in the oil until they 'pop' - they should make a little popping sound eventually, with a strong smell being released.
−
*Add the ginger, the garlic, and the tomato paste.  Cook for 5 minutes on medium heat, stirring occasionally.
+
*Add the ginger-garlic paste.  Cook for 5 minutes on medium heat, stirring occasionally.
 
*Add the tomatoes.  Cook for another 3 minutes on medium heat.
 
*Add the tomatoes.  Cook for another 3 minutes on medium heat.
−
*Add the coriander, the turmeric, and the red chili powder.  Mix and stir everything together.  Cook for another 3 minutes on medium heat.
+
*Add the coriander, the turmeric, and the cayenne powder.  Mix and stir everything together.  Cook for another 3 minutes on medium heat.
 
*Add the cauliflower florets and the potatoes back.  Cook for 3 minutes on low heat.
 
*Add the cauliflower florets and the potatoes back.  Cook for 3 minutes on low heat.
 
*Add the garam masala.  Cook for another 5 minutes on low heat.
 
*Add the garam masala.  Cook for another 5 minutes on low heat.
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Serving:
 
Serving:
  
−
*Serve the aloo gobi hot with a side of brown rice or legumes.
+
Serve the aloo gobi hot with a side of brown rice or legumes.

Latest revision as of 14:56, 24 January 2021

Aloo gobi.jpeg

Difficulty: 2/5

Preparation and cooking time: 50 minutes

Servings: 4

Nutrition facts per serving
CALORIES PER SERVING (kcal): 224         (calories in whole recipe: 896)
Proteins 12% 7.1g Protein: lysine 17% 0.3g
Protein: methionine 10% 0.1g
Protein: isoleucine 14% 0.2g
Carbohydrates 30% 40.3g Fibers 24% 9.4g
Net carbs n/a 30.9g
Sugars n/a 10.7g
Fats 9% 6.0g Omega-3 19% 0.3g
Omega-6 2% 0.5g
Saturated fats n/a 0.9g
Vitamin B1 19% 0.2mg Vitamin B2 14% 0.2mg
Vitamin B3 20% 3.2mg Vitamin B5 32% 1.6mg
Vitamin B6 64% 0.8mg Folate 25% 102.9μg
Vitamin A 7% 70.5μg Vitamin C 116% 105.0mg
Vitamin E 11% 1.8mg Vitamin K 30% 36.8μg
Vitamin B12 / / Vitamin D / /
Calcium 9% 91.2mg Copper 42% 0.4mg
Iron 48% 3.9mg Magnesium 19% 78.5mg
Manganese 45% 1.0mg Phosphorus 28% 202.7mg
Potassium 28% 1362.3mg Selenium 4% 2.3μg
Zinc 15% 1.7mg Sodium to taste

Ingredients:

FOR THE GINGER-GARLIC PASTE

  • 6 minced garlic cloves
  • 2.5cm x 2.5cm minced ginger
  • 1 chopped tomato

FOR THE CURRY

  • 600g cauliflower florets
  • 450g cubed potatoes
  • 4 chopped tomatoes
  • 2 sliced onions
  • 1 tsp cumin seeds
  • 1 tsp coriander powder
  • 1 tsp turmeric powder
  • 1/2 tsp cayenne powder
  • 1/2 tsp garam masala
  • 1 tsp extra-virgin olive oil
  • 1 tsp salt

Instructions:

  • Blend the ingredients of the ginger-garlic paste with an immersion blender. Set aside.
  • In a large-sized pot, steam the potatoes for 5 minutes. Add the cauliflowers and the salt. Steam for another 10 minutes. Set them aside.
  • In the same pot, add the olive oil. Let it heat up. Add the cumin seeds (whole). Cook them in the oil until they 'pop' - they should make a little popping sound eventually, with a strong smell being released.
  • Add the ginger-garlic paste. Cook for 5 minutes on medium heat, stirring occasionally.
  • Add the tomatoes. Cook for another 3 minutes on medium heat.
  • Add the coriander, the turmeric, and the cayenne powder. Mix and stir everything together. Cook for another 3 minutes on medium heat.
  • Add the cauliflower florets and the potatoes back. Cook for 3 minutes on low heat.
  • Add the garam masala. Cook for another 5 minutes on low heat.

Serving:

Serve the aloo gobi hot with a side of brown rice or legumes.

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