Characteristics

Aloo Gobi is a simple curry (normally dry) 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. In fact, it is said that every cook in India has their own version of how they make this delicious dish. Some use as little as 2-3 spice mixes, while others use as many as 7-10 spice combinations. Up to a few years ago, I was only able to enjoy this dish the odd time I would eat out, and find myself at an Indian restaurant. I wanted to reproduce it at home and tried various versions, but found most of the recipes long and/or complicated. And so I came up with my own simple version that is both quick and easy to make. It is also oil-free and can be done on the drier or wetter side depending on personal preference, with both producing a deliciously fragrant and flavorful product.

The nutritional benefits of this dish include an excellent source of healthy carbohydrates and fiber. It is naturally low in fat, and provides protein. It is rich in vitamins, minerals and phytonutrients, which also include some antioxidants. It is a dish that can be enjoyed by the whole family depending on how you choose to work with the various spices, and spiciness levels to suit everyone’s needs.

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

  • 100% plant-based (vegan)
  • Whole-food
  • Oil-free
  • Gluten-free
  • Wheat-free
  • Soy-free
  • Peanut-free
  • Nut-free
  • Corn-free
  • Refined Sugar-free

Goodies Needed

INGREDIENTS:

  • 6 Potatoes; medium size (organic)
  • 1 Cauliflower; medium head (organic)
  • 1 - 2 Cooking Onions (organic)
  • 1 Cilantro bunch (organic)
  • 1/2 tsp Ginger powder, or some freshly minced ginger (organic)
  • 1 tsp Garlic powder, or 1-2 cloves freshly minced garlic (organic)
  • 2 - 4 TBSP Garam Masala powder
  • 2 TBSP Cumin powder
  • 1 TBSP Turmeric powder
  • 1 - 2 tsp Cayenne Pepper powder
  • 1 - 2 tsp Sea Salt (fine, unrefined)

Optional Ingredients:

  • Fresh or frozen peas
  • Coriander powder
  • Chili pepper powder (instead of cayenne powder)
  • Fresh tomatoes or tomato purée
  • Lime or Lemon (freshly squeezed over final product)

TOOLS:

  • Large (5 - 6 Quart) Pot
  • Pan
  • Stove
  • Cutting Board
  • Utensils

Preparation Steps

  1. Wash the potatoes thoroughly and peel.
  2. Cut up the potatoes into bite size chunks, and transfer to your large pot.
  3. Add water to the pot, just enough to barely cover the potato chunks.
  4. Wash the cauliflower, remove the core and any leaves.
  5. Cut up the florets into smaller ones, or bite size chunks, and transfer into the large pot, on top of the potatoes. (Do not stir.) A 5 quart pot will be about 3/4 full.
  6. Cover the pot with a lid, place on the stove and begin heating on high. As soon as the mixture comes to a boil, turn down the heat to low, keep covered and do not stir. Set a timer for 10 minutes.
  7. Place a thin layer of water into a large skillet, and begin to heat on low-medium, uncovered.
  8. Peel the outer layer of the onion(s) and dice thoroughly. Transfer the onions into the pan, cover with a lid and let them cook on that low-medium heat.
  9. Peel the garlic and ginger and mince finely, and add to the pan with onions. Stir around and cover back to cook.
  10. Add the remaining spices into the pan (opt for the lower end amounts at first), and another tablespoon or two of water, stir around, cover back and continue cooking for another couple minutes or so. (In total your pan mixture should only cook for about 5 to 10 minutes.)
  11. Once your timer goes off, check that the potatoes and cauliflower are softened enough, turn off the heat on both the onions and potato-cauliflower mixture, and remove from heat.
  12. Carefully drain the water from the potato-cauliflower mixture, and set aside.
  13. Wash the cilantro thoroughly, and remove any obvious stems. Chop up the bunch as finely as possible.
  14. Add both, the mixture from the pan and the chopped cilantro into the potato-cauliflower pot and stir well to thoroughly mix everything together. Taste and adjust spices further to your liking.

Tips

  1. This meal has the potential to be on the mild or spicy side, so adjust to your tastebuds as needed. Garam masala itself has a mild to strong spicy composition to it (depending on supplier), not just the cayenne powder. Start with the lower listed amounts of these, and add more as you need AFTER stirring everything together the first time and tasting. Then adjust to your tastebuds as preferred. Once you make this meal once, you will be able to know your preferences in terms of the spice and salt amounts needed.
  2. Note that if you plan on having leftovers or saving some of this meal for another day, the spiciness level (and overall flavor) will increase the next day as the mixture sits. So it is important to take this into consideration when adjusting your spiciness levels.
  3. I do not recommend making this meal ahead of time for another day where you will have to heat it again. It should be consumed fresh, or at most used for one more day, maximum two. Each subsequent time you heat the mixture the potatoes and cauliflower soften, and nutritional integrity sharply decreases.
  4. I like to eat this as a meal on its own, but you can easily eat it in the more traditional style, along with a minimally processed whole grain flatbread or brown rice, as well as other Indian sides like dal or chana masala
  5. Adding fresh or frozen peas to this meal complements this meal really well and further increases the nutrient density.
  6. To make a “wet” version, use fresh tomatoes and soften along with the onions, or use a tomato purée and add in at the end when stirring everything together.

Meal Nutritional Benefits

Potatoes:

  • source of (in descending order): vitamin B6, potassium, copper, vitamin C, manganese, phosphorus, vitamin B3, vitamin B5
  • offer protective activity against cardiovascular disease, respiratory problems and certain cancers
  • help lower/maintain healthy blood pressure and support the nervous system
  • contribute to the growth and health of new cells, many biochemical reactions and maintenance of overall good health
  • for more information, visit the potatoes detailed overview from World’s Healthiest Foods

Cauliflower:

  • Provides a unique delicacy to the meal when cooked in olive oil and bread crumbs
  • source of (in descending order): vitamin C, vitamin K, folate, fiber, vitamin B6, tryptophan, omega 3 fatty acids, manganese, vitamin B5, potassium, protein, phosphorus, vitamin B2, vitamin B1, magnesium and vitamin B3
  • contain phytonutrients and antioxidants which help prevent cancers, promote liver and cell detoxification, protects against rheumatoid arthritis, enhances cardiovascular health and may enhance men’s health
  • for more information, visit the cauliflower detailed overview from World’s Healthiest Foods

Onion:

  • contains numerous phytonutrients, like flavonoids
  • source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
  • help lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
  • boost bone health, has anti-bacterial and anti-inflammatory properties
  • for more information, visit the onion detailed overview from World’s Healthiest Foods

Green Peas:

  • a source of vitamins, minerals, phytonutrients, and antioxidants
  • provide a wide-range of anti-inflammatory benefits
  • a rich source of vitamins like vitamin K, vitamin C and B vitamins, as well as minerals like manganese, zinc, and magnesium
  • support blood sugar regulation and help reduce the risk of diabetes
  • support optimal cardiovascular function and help reduce the risk of heart disease
  • support optimal immune and digestive health and help reduce the risk of various cancers
  • for more information, visit the green peas detailed overview from World’s Healthiest Foods

Cilantro & Coriander:

  • source of vitamins, minerals, phytonutrients, and antioxidants
  • source of vitamin A, vitamin K, and vitamin C
  • helps control blood sugar, cholesterol and protect from free radicals
  • cleansing, detoxifying and promotes overall good health
  • for more information, visit the cilantro & coriander seeds detailed overview from World’s Healthiest Foods

Tomatoes/Tomato Puree:

  • Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
  • source of (in descending order): vitamin C, biotin, vitamin K, copper, potassium, manganese, vitamin A, vitamin B6, folate, vitamin B3, vitamin E, phosphorus, vitamin B1, magnesium, chromium, vitamin B5, choline, zinc and iron
  • aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
  • protect against disease of the following systems and support proper cardiovascular health, bone health, nervous system health, and help maintain optimal weight
  • for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Unrefined Sea Salt:

  • Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
  • Alkalizing to maintain proper acid/alkaline body balance
  • Has helped to promote optimal health in civilizations for centuries

Cumin:

  • adds a delightful rich flavor and fragrant aroma to any meal
  • good source of: iron, manganese, calcium and magnesium
  • protect against cancer, enhance good digestion, stimulate the immune system and enhance overall health
  • for more information, visit the cumin detailed overview from World’s Healthiest Foods

Cayenne Pepper:

  • source of vitamins, minerals, phytonutrients and antioxidants
  • source of (in descending order): vitamin A, vitamin C, manganese, vitamin B6, fiber and vitamin K
  • offers pain-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
  • boosts immunity, enhances cardiovascular health, helps regulate weight, fights inflammation and enhances overall health
  • for more information, visit the cayenne pepper detailed overview from World’s Healthiest Foods

Turmeric:

  • source of vitamins, minerals, phytonutrients and antioxidants
  • source of (in descending order): manganese, iron, vitamin B6, copper and potassium
  • contains anti-inflammatory properties, helps prevents and treat cardiovascular disease, IBD, rheumatoid arthritis, Alzheimer’s and cystic fibrosis
  • highly anti-cancerous, and helps to prevent cancer cell growth and metastases, especially colon cancer and prostate cancer
  • helps lower cholesterol and enhance overall good health
  • or more information, visit the turmeric detailed overview from World’s Healthiest Foods