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Potato and Cauliflower Curry (Aloo Gobi)

Makes 6 servings

Turmeric and other Indian spices are getting more and more attention for their anti-cancer properties. Put them with known cancer-fighting vegetables and you’re in for real health food. For a hotter curry, increase the amount of cayenne.

1 onion, chopped or thinly sliced
2 tablespoons apple juice concentrate
1 15-ounce can chopped tomatoes, or 1 1/2 cups freshly chopped tomatoes
1/8 - 1/4 teaspoon cayenne pepper
1/4 teaspoon cinnamon
1/4 teaspoon ground ginger
1/2 teaspoon ground coriander
1/2 teaspoon turmeric
1/2 teaspoon cumin seeds
1/2 head cauliflower, broken or cut into bite-size florets (3–4 cups)
2 medium potatoes, chopped (peeling optional)
1/2 teaspoon salt

Heat 1/2 cup water in a large pot. Add onion and cook over medium-high heat for about 3 minutes, stirring occasionally, until onion begins to soften. Reduce heat to medium. Add potatoes and cauliflower. Continue cooking, stirring often, for about 5 minutes. Add water, 1/4 cup at a time, if needed to prevent sticking.

Toast cumin seeds, turmeric, coriander, ginger, cinnamon, and cayenne in a dry skillet over medium heat for about 2 minutes, stirring constantly. Add spices to vegetables along with tomatoes, apple juice concentrate, and salt. Stir to mix, then cover and simmer for about 20 minutes until flavors are blended.

Stored in a covered container in the refrigerator, leftover Potato and Cauliflower Curry will keep for up to 3 days.

Variation: For a sweeter curry, add 1/2 cup golden raisins with tomatoes, apple juice concentrate, and salt.

Per serving

  • Calories: 91
  • Fat: 0.4 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 4.1%
  • Cholesterol: 0 mg
  • Protein: 2.7 g
  • Carbohydrates: 20.9 g
  • Sugar: 5.6 g
  • Fiber: 3.9 g
  • Sodium: 302 mg
  • Calcium: 53 mg
  • Iron: 2.3 mg
  • Vitamin C: 30 mg
  • Beta Carotene: 66 mcg
  • Vitamin E: 0.6 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.