Pakistani Potatoes and Cauliflower (Aloo Gobi)
Aloo Gobi is popular all over South Asia and around the world—it was even featured in a Hollywood movie! This Pakistani-style version, adapted from “150 Best Indian, Asian, Caribbean and More Diabetes Recipes” by Sobia Khan (Robert Rose), is easy to make. Cutting back on the amount of potato usually used in traditional recipes lowers the carbohydrate content so you can enjoy it with a whole-wheat roti. Be precise when measuring the potato for this recipe, as even a little extra will raise the carbohydrate content. If you cannot find nigella seeds, you can substitute black sesame seeds, caraway seeds or powder, or cumin seeds.
2 tsp (10 mL) vegetable oil
1 large onion, cut into thin slices
2 plum (Roma) tomatoes, peeled and chopped
2 green chili peppers, seeded and chopped
1½ tsp (7 mL) hot pepper flakes
1 tsp (5 mL) nigella seeds
½ tsp (2 mL) salt
¼ tsp (1 mL) ground turmeric
1 cup (250 mL) chopped peeled red-skinned potatoes
¼ cup (50 mL) water (optional)
6 cups (1.5 L) cauliflower florets
1 tsp (5 mL) freshly squeezed lemon juice
1 piece gingerroot (2 inch/5 cm), thinly sliced
2 tbsp (25 mL) chopped fresh cilantro
Tip: When cooking with oil, be sure to heat it well before adding the other ingredients; otherwise, they may simply absorb the oil, which can cause sticking and burning.
In a large skillet, heat oil over medium heat. Add onions and cook, stirring for about 5 minutes or until translucent. Add tomatoes, green chilies, hot pepper flakes, nigella seeds, salt, and turmeric; cook, stirring, for 5 minutes.
Add potato and cook, stirring, for 3 to 4 minutes, adding 2 tbsp (25 mL) water if mixture is sticking to pan. Reduce heat to low, cover and cook for about 10 minutes or until potatoes are starting to get tender.
Stir in cauliflower, cover and increase heat to medium. Cook, stirring occasionally and adding another 2 tbsp (25 mL) water if mixture is sticking, for 20 minutes or until potato and cauliflower are tender. Remove from heat and stir in lemon juice.
Serve garnished with ginger and cilantro.
Makes 4 servings.
Nutritional breakdown per serving:
22 g carbohydrate, 5 g protein, 3 g total fat, 0.3 g saturated fat, 5 g fibre, 346 mg sodium, 120 calories
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