I have to admit, I’m always a little nervous to try new things when I go to an Indian restaurant. If I don’t like it, I’ll feel like I wasted money. When we lived in Chicago, my husband found an “all you can eat” Indian restaurant that was very unique. It had a few items on a buffet (lentils, rice, dessert), but most of the food was brought out to you in small portions, and you could ask for more of any item you liked. Almost a dietitian’s dream buffet, because if you have to ask, you’ll likely stop eating sooner. I also loved the small portions because I then had room to try 19 different dishes! My favorite find in the bunch – aloo gobi. It is a yummy curry made of cauliflower and potatoes. I knew I had to try and make it at home.
This is a great vegetarian dinner that leaves you feeling full and your house smelling delicious. Also, it is cooked in 1 pan and will feed an army. I usually serve mine with brown rice and maybe naan if I’m feeling industrious.
Aloo Gobi (serves 6)
2 tablespoons canola oil
1 large onion, diced
1 garlic clove, minced or 1 teaspoon garlic powder
2 large potatoes, peeled and diced
1 1/2 cups water (see note)
1 large head cauliflower, chopped into small florets
1 teaspoon ginger powder or 1 tablespoon fresh grated ginger
1 teaspoon garam masala
1 to 2 teaspoons curry powder
1/2 teaspoon cumin
1/2 teaspoon turmeric (optional)
1/2 teaspoon dry mustard
1/2 teaspoon coriander powder
2 cardamom pods, smashed or 1/3 teaspoon ground cardamom
3 plum or roma tomatoes, diced
1 (15 oz) can garbanzo beans, rinsed and drained
1 cup frozen peas
1. Heat oil in large (12″ or larger) skillet over medium-high heat. Add onion and sauté until beginning to soften. Add garlic and cook until fragrant, about 1 minute.
2. Add potatoes and water. Cover, bring to a simmer, and cook over medium heat for about 5 minutes.
3. Add the cauliflower, ginger, garam masala, curry, cumin, turmeric (optional), mustard, coriander, and cardamom. Simmer, covered, for about 5 more minutes.
4. Stir in tomatoes, garbanzo beans, and peas. If pan is out of water, add about 1/2 cup more at this point. Continue to cook, covered, over medium-low to medium heat for 10 minutes (or until cauliflower cooked to your preference), stirring occasionally.
Nutritional Information (Amount per serving):
Calories: 274
Protein: 10 g
Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Carbohydrates: 47 g
Fiber: 10 g
Sodium: 166 mg
Recipe Notes: The original recipe did not have garbanzo beans. It included tofu. I prefer the garbanzo beans, as it is something I have on hand (and my husband doesn’t like tofu). Chop your cauliflower into SMALL florets. If they are big, it will take a very long time to cook. This recipe is one of the few places I like my veggies cooked well, not just “al dente”. The original recipe only called for 1 cup of water – but I find that isn’t enough. You can start with just 1 cup and add more later if you like.
I know it is a long list of spices, but there is wiggle room if you don’t want to buy all of them. I never add the turmeric, as it is mostly to give it color. I often forget the cardamom and coriander, and it still tastes great. The original recipe only called for garam masala OR curry powder, but that wasn’t enough for me. When it comes to the adding the spices, I would add the minimum amount and then increase if it doesn’t look or smell right. I often eyeball the spices (I did measure this time), and add more based on smell – it should smell like curry. That being said, we like spicy food, so I usually add closer to 2 teaspoons of curry.
The original recipe says 6 servings. If you serve it with rice, this could easily feed 8 people.
I did not include rice in the nutrition analysis.
Source: adapted from epicurious.com
Low iodine adjustment: Use no salt added beans or cook your own garbanzo beans from dried.