Aloo Gobi is a simple dry curry based on potatoes and cauliflower, along with a combination of aromatic spices. As Indian cuisine gained popularity around the world, many versions of aloo gobi have surfaced. It is said that every cook in India has their own version of how they make this delicious dish. Some use as little as two to three spices, while others use as many as seven to ten spice combinations. Upon enjoying this dish in its many variations over the years, I decided to make my own version that would be quick, easy, and delicious, without any complicated steps or too many ingredients. This Aloo Gobi version is simple, super tasty, and, best of all, it is also oil-free to be suitable for a true whole food, plant-based diet. The depth of flavor and levels of spiciness can be easily adjusted to personal preferences. This dish is very satisfying and provides healthy carbohydrates, fiber, and protein while being low in fat. It is rich in vitamins, minerals, antioxidants, and phytonutrients, and offers numerous health benefits.

Characteristics

TYPE: Meal (Breakfast, Lunch, Dinner)
PREP TIME: < 25 mins
SERVINGS: makes about 6 meal servings

  • 100% Vegan (Plant-based)
  • 100% Whole food
  • 100% Real food
  • Oil-free
  • Gluten-free
  • Wheat-free
  • Soy-free
  • Peanut-free
  • Nut-free
  • Sugar-free

Goodies Needed*

INGREDIENTS:

Optional Ingredients:

TOOLS:

Preparation Steps

  1. Wash the potatoes thoroughly, peel them if needed, and dice up into bite-sized pieces.
  2. Place the potatoes into the large pot and fill it with water just up to the top of the potatoes. Cover the pot with the lid, place the pot on the stove, and begin to heat on high.
  3. Wash the cauliflower, remove the core and any leaves, and chop up into bite-sized pieces. Add the cauliflower to the pot on top of the potatoes and cover back up with the lid. Do not stir.
  4. When the water shows that it is boiling, immediately reduce the heat to medium, and set a timer for 10 minutes. The cauliflower will steam perfectly on top of the potatoes.
  5. Add a thin layer of water to the skillet, barely covering the base, and begin to heat on low-medium, uncovered.
  6. Peel the onion and chop up into small pieces. Add the onion to the skillet, along with all of the spices, and cook with the lid on until your timer goes off for the potato-cauliflower mixture.
  7. While other ingredients are cooking, prepare the cilantro by washing it, removing the stalks, and chopping the leaves finely. Set aside.
  8. When your timer goes off, check that the potatoes and cauliflower with a fork to make sure they are soft enough. Assuming that they are, turn off the heat and carefully drain the water from the pot.
  9. Turn off the heat on the onions, and transfer the onion-spice mix to the potato-cauliflower pot.
  10. Add in the tomato puree, cilantro, and salt, and stir everything thoroughly so that all ingredients get coated evenly. Taste the mixture to see if it is to your liking. If you want to make it stronger, add more garam masala. Serve on plates and enjoy!

Tips

  1. This meal has the potential to be mild or spicy, so adjust it to your preferences as needed.
  2. Keep in mind that garam masala mixtures vary widely, with some being potent and spicy, while others are mild. Start by adding in the lower amount listed if yours is a very spicy mix, and you can always add in more as needed. Be sure to stir thoroughly every time you add any more of the spices to the mixture.
  3. Keep in mind that if you have leftovers, the spiciness level, and overall flavor will increase the next day as the mixture sits. Take this into consideration when adjusting your spice levels.
  4. It is best to make and consume this meal fresh. Leftovers can be stored in a sealed container for the next day. However, keep in mind that each day that the mixture sits in a cooked form, the cauliflower will soften, and the nutritional integrity will degrade all of the ingredients.
  5. You can eat this meal with a side of brown rice or a whole grain pita, but there is no need since the potatoes already provide lots of starch and make the meal very filling.
  6. If you wish to add a legume to the meal, for a greater nutritional balance, add in some fresh or frozen peas into the skillet to cook along with the onions.
  7. You can add more or less of the tomato puree, depending on how “wet” or “dry” you’d like the Aloo Gobi to be. Alternatively, you can chop in some fresh tomatoes and cook with the onions instead of using the tomato puree.
  8. You can experiment by adding in the juice of one lemon and stirring it into the mixture as part of step 10 if you would like to bring out some zesty flavors.

Meal Nutritional Benefits

Potatoes

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients and antioxidants
  • provide vitamins, especially vitamin C and most B vitamins
  • provide minerals, especially manganese, potassium, iron, copper, manganese, and phosphorus
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support the nervous, immune, and digestive systems
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • Health Tip: To enjoy these benefits, eat potatoes in their gently cooked form, without any oils, dairy, or unhealthy condiments, and not in any fried or browned states. High or prolonged heat, frying, and browning contribute to the creation of harmful acrylamide.

Cauliflower

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, K, and most B vitamins, including folate and choline
  • provides minerals, especially potassium, phosphorus, calcium, magnesium, iron, and zinc
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes, infections, and other diseases

Onions

  • provide anti-inflammatory, antibacterial, and antiviral properties
  • provide lots of phytonutrients and antioxidants
  • provide vitamins, especially vitamin C and some B vitamins, including biotin and folate
  • provide minerals, especially copper, manganese, and phosphorus
  • support optimal health, weight, healing, and prevention
  • support immune health and iron metabolism
  • protect against cancer, cardiovascular disease, and diabetes
  • support healthy blood pressure, blood sugar, and cholesterol levels

Cilantro Leaves

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
  • provide vitamins, especially vitamin A, C, K, and folate
  • provide minerals, especially potassium, calcium, phosphorus, magnesium, and iron
  • support optimal health, weight, healing, and prevention
  • provide outstanding cleansing and detoxification abilities, especially against heavy metals
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, infections, and other lifestyle diseases

Tomatoes

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support healthy eye health, immune health, and digestive health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Cumin

  • not a significant source of calories or macronutrients
  • provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
  • provides vitamins, including vitamin A, C, and some B vitamins
  • provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Ginger

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, specifically vitamin C, choline, and folate
  • provides minerals, especially potassium, magnesium, phosphorus, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps with nausea, vomiting, bloating, and gas
  • supports immune health and protects against infections
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Turmeric

  • provides some carbohydrates, fiber, protein, and is naturally low in fat
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin C and most B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, arthritis/rheumatism, Alzheimer’s, infections, and other diseases

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

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