Aloo gobi with chickpeas
Cauliflower, potatoes and chickpeas cooked dry with turmeric, cumin and tomato. A vegan one-pan dinner.
- Total time
- 45 min
- Servings
- 4
- Calories
- 397
- Protein
- 15 g
- Protein
- 15 g 14%
- Carbs
- 59 g 56%
- Fat
- 14 g 29%
- Vegetarian
- Vegan
- Pescatarian
- Dairy-free
- Egg-free
- Gluten-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 3 tbspvegetable oil
- 1 tspcumin
- 1 mediumonion, chopped
- 3 clovesgarlic, minced
- 10 gginger, grated
- 1 tspturmeric
- 1 tspchili powder
- 1 tspcurry powder
- 2 mediumtomato, chopped
- 400 gpotato, cut into 2 cm cubes
- 600 gcauliflower, cut into florets
- 300 gchickpeas, cooked or canned, drained
- 150 gpeas
- 120 mlwater
- 1 ¼ tspsalt
- 10 gcilantro, chopped
Steps
- Heat the oil in a large lidded pan over medium heat. Add the cumin, then the onion, and cook for 5 minutes.
- Add the garlic, ginger and spices and stir for 1 minute. Add the tomato and cook for 3 minutes until soft.
- Add the potato, cauliflower, salt and water. Stir to coat, cover and cook over medium-low heat for 15 to 20 minutes, stirring now and then, until the vegetables are tender.
- Add the chickpeas and peas and cook uncovered for 5 minutes. Scatter with cilantro.
What a serving gives you
High in Protein (30% DV), Dietary fiber (54% DV), Iron (30% DV), Magnesium (27% DV), Phosphorus (26% DV), Potassium (31% DV), Zinc (24% DV), Copper (66% DV), Manganese (74% DV), Vitamin C (133% DV), Vitamin E (21% DV), Vitamin K (49% DV), Thiamin (B1) (33% DV), Riboflavin (B2) (20% DV), Niacin (B3) (22% DV), Pantothenic acid (B5) (≥34% DV), Vitamin B6 (52% DV), Folate (68% DV), Choline (24% DV)
Low in cholesterol
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 397 kcal | 78.7 kcal | |
| Protein | 15 g | 2.98 g | 30% |
| Carbohydrate | 58.5 g | 11.6 g | 21% |
| Dietary fiber | 15 g | 2.99 g | 54% |
| Total sugars | 12.4 g | 2.46 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥15.3 g | ≥3.04 g | |
| Water | 411 g | 81.5 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 13.6 g | 2.7 g | 17% |
| Saturated fat | 1.3 g | 0.259 g | 7% |
| Trans fat | ≥0.042 g | ≥0.008 g | |
| Monounsaturated fat | 7.32 g | 1.45 g | |
| Polyunsaturated fat | 4.14 g | 0.822 g | |
| Omega-3 ALA | ≥0.987 g | ≥0.196 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 122 mg | 24.2 mg | 9% |
| Iron | 5.46 mg | 1.08 mg | 30% |
| Magnesium | 112 mg | 22.2 mg | 27% |
| Phosphorus | 326 mg | 64.8 mg | 26% |
| Potassium | 1446 mg | 287 mg | 31% |
| Sodium | 813 mg | 161 mg | 35% |
| Zinc | 2.63 mg | 0.523 mg | 24% |
| Copper | 0.594 mg | 0.118 mg | 66% |
| Manganese | 1.69 mg | 0.336 mg | 74% |
| Selenium | 5.66 mcg | 1.12 mcg | 10% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 59.6 mcg | 11.8 mcg | 7% |
| Vitamin C | 120 mg | 23.8 mg | 133% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 3.12 mg | 0.619 mg | 21% |
| Vitamin K | 59.1 mcg | 11.7 mcg | 49% |
| Thiamin (B1) | 0.391 mg | 0.078 mg | 33% |
| Riboflavin (B2) | 0.255 mg | 0.051 mg | 20% |
| Niacin (B3) | 3.59 mg | 0.712 mg | 22% |
| Pantothenic acid (B5) | ≥1.69 mg | ≥0.335 mg | ≥34% |
| Vitamin B6 | 0.877 mg | 0.174 mg | 52% |
| Folate | 271 mcg | 53.8 mcg | 68% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 130 mg | 25.8 mg | 24% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.14 g | ≥0.028 g | |
| Threonine | ≥0.537 g | ≥0.107 g | |
| Isoleucine | ≥0.561 g | ≥0.111 g | |
| Leucine | ≥0.897 g | ≥0.178 g | |
| Lysine | ≥1.04 g | ≥0.206 g | |
| Methionine | ≥0.189 g | ≥0.038 g | |
| Cystine | ≥0.167 g | ≥0.033 g | |
| Phenylalanine | ≥0.648 g | ≥0.129 g | |
| Tyrosine | ≥0.353 g | ≥0.07 g | |
| Valine | ≥0.695 g | ≥0.138 g | |
| Arginine | ≥1.09 g | ≥0.216 g | |
| Histidine | ≥0.362 g | ≥0.072 g | |
| Alanine | ≥0.646 g | ≥0.128 g | |
| Aspartic acid | ≥1.87 g | ≥0.372 g | |
| Glutamic acid | ≥2.57 g | ≥0.509 g | |
| Glycine | ≥0.545 g | ≥0.108 g | |
| Proline | ≥0.543 g | ≥0.108 g | |
| Serine | ≥0.639 g | ≥0.127 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |