Photo: Kevin McCutcheon
Estimated Nutrition (whole recipe, rough)
248
Calories
6g
Protein
14g
Fat
28g
Carbs
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 300 g cauliflower
- Vegetable oil
- 100–150 g finely- chopped onions
- 4–5 average-size tomatoes , chopped
- 3–4 pieces finely-chopped green chiles
- Finely-chopped ginger
- 1 tablespoon red chile powder
- Finely-chopped coriander leaves
- 1 tablespoon garam masala
- 1 tablespoon pepper
- Salt to taste
Directions
1
Boil the cauliflower in hot water for 5 minutes. Drain and cut into big pieces.
2
Heat some oil in a pan , and add the onions. Add the tomatoes, and fry until the tomatoes leave the oil.
3
Add the cauliflower, green chiles, ginger, chili powder, and some water. Pressure cook for 6–7 minutes.
4
Stir in garam masala, pepper, and salt.
5
Serve with chappati or naan and pulao.
Recipe sourced from
wikibooks