Recipes · Indian · Main Courses
Aloo Gobi
One serving has 354 kcal and 9 g protein, and at least a fifth of a woman's daily need of vitamin C (198%), pyridoxine (77%), vitamin K (73%), manganese (48%), copper (41%) and folate (39%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (488 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 150 g Potatoes
- 200 g Cauliflower
- 40 g Onion
- 60 g Tomatoes
- 5 g Ginger
- 4 g Garlic
- 4 g Green chilies
- 15 g Vegetable oil
- 1 g Cumin
- 0.5 g Turmeric
- 1.5 g Ground coriander
- 1 g Garam masala
- 0.5 g Chili powder
- 3 g Cilantro
- 2 g Salt
Method
- Cut the potatoes into cubes and the cauliflower into florets.
- Heat the oil, crackle the cumin, then cook the onion until soft.
- Add the ginger, garlic, chili, tomato and ground spices and cook for 3 minutes.
- Add the vegetables with a splash of water, cover and cook on low heat for 15-20 minutes, stirring gently, until tender.
- Finish with garam masala and cilantro.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 354 kcal | 17% |
| Carbohydrates | 47.2 g | |
| Water | 408 mL | |
| Fiber | 10.1 g | 34% |
| Protein | 9 g | 19% |
| Tryptophan | 0.08 g | |
| Threonine | 0.28 g | |
| Isoleucine | 0.27 g | |
| Leucine | 0.4 g | |
| Lysine | 0.64 g | |
| Methionine | 0.1 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.29 g | |
| Tyrosine | 0.19 g | |
| Valine | 0.44 g | |
| Histidine | 0.18 g | |
| Fat | 16.6 g | |
| Monounsaturated | 6.5 g | |
| Polyunsaturated | 6.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.6 g | |
| Saturated | 2.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 117 mg | 12% |
| Copper | 0.37 mg | 41% |
| Iron | 4 mg | 22% |
| Magnesium | 90.5 mg | 29% |
| Manganese | 0.86 mg | 48% |
| Phosphorus | 225 mg | 32% |
| Potassium | 1,570 mg | 33% |
| Selenium | 3 µg | 6% |
| Sodium | 884 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 3.3 mg | 24% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 1 mg | 77% |
| Folate (vitamin B9) | 157 µg | 39% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 117 mg | 28% |
| Vitamin A | 45.7 µg | 7% |
| Vitamin C | 149 mg | 198% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 65.9 µg | 73% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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