Aloo Gobi (Indian Spiced Potatoes and Cauliflower)

Delicious Aloo Gobi - a popular vegetarian dish of potatoes and cauliflower coated in delicious Indian spices, the perfect accompaniment to any home-cooked Indian meal.

Lighter Aloo Gobi (Potatoes and Cauliflower)

Traditionally Aloo Gobi uses quite a bit of oil to fry the spices and potatoes, but as I am creating a lighter version, I just go for a small amount of ghee. It still gives all the amazing flavours along with the spices, but without using lots of points or calories due to large amounts of oil.

You will find many different versions of aloo gobi, some including tomatoes, some not. I prefer adding some tomatoes, it just gives the potatoes and cauliflower more of a coating with the spices. If you don't like tomatoes though, but all means omit them, as it's such a small amount used in this recipe. 

What is Ghee?

Ghee is a popular ingredient in Indian cooking and one you will see me use in many of my Indian recipes.

Ghee is the name for clarified butter, not to be confused with a regular block of butter. Traditional ghee is unsalted butter which has been heated to remove the milk solids, the final result being a beautiful golden liquid that is a perfect cooking fat with a high smoke point and a delicious buttery flavour.

You really don't need to use a huge amount, I find one tablespoon is a perfect amount for a recipe that serves 4 and so divided up into portions it doesn't add a huge amount of calories. 

If you struggle to find ghee, you can use another cooking oil of your choice in its place, but I recommend sourcing some ghee if you can. It will last for ages and is great in all kinds of cooking. 

Can I use Spray Oil?

I know you want to keep this as low point as possible, but for the small amount of points for a serving, use the ghee or oil. 

You just won't be able to cook off the spices and base to this Aloo Gobi and bring out all those flavours the same way with spray oil and we want an authentic taste, right?

Can I use frozen cauliflower in Aloo Gobi?

Yes! -  it's better with fresh, as frozen can tend to go a bit too soft, but if that's all you have, by all means, use it. I do recommend not added to the boiling water as per the recipe. You can just add it straight into the pan when you fry the potato. 

What can I serve with Aloo Gobi?

Aloo Gobi is great just as it is as a vegetarian dish with some plain basmati rice or Pilau Rice, like these recipes below:

• Zucchini Pilau Rice
• Sweet Corn Pilau Rice

I also love to make a mint yoghurt to drizzle over it. It's really simple to make too. Just use some plain fat-free yoghurt (not Greek), a pinch of salt, fresh chopped mint, a squeeze of fresh lemon juice, you can slightly sweeten with a sweetener of choice (or a little maple syrup) if you like a sweeter mint yoghurt and it's done. Super easy and delicious!!

If you are enjoying this Aloo Gobi as a side to some other Indian dishes, then we have some amazing Indian Fakeaway Recipes to choose from. Some of my favourites are:

• Lamb Bhuna
• Onion Bhaji
• Tandoori Chicken 
• Matar Paneer
• Tarka Dhal
• Beef Dhansak
• Chicken Korma
• Butter Chicken

or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes and can search by ingredients, course, diet and more.

All with estimated calories and Slimming Eats and Weight Watcher Smart Points values.

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Recipe Card

Aloo Gobi (Indian Spiced Potatoes and Cauliflower)

Yield: SERVES 4

Delicious Aloo Gobi - a popular vegetarian dish of potatoes and cauliflower coated in delicious Indian spices, the perfect accompaniment to any home-cooked Indian meal.

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Ingredients

• 400g (14oz) of potatoes (I prefer to use a waxy variety like Yukon Golds), peeled and cubed
• 1 medium head of cauliflower, broken into small florets
• 1 onion, halved and sliced
• 2 cloves of garlic, crushed
• 2 tablespoon of finely grated ginger
• 2 teaspoon of ground cumin
• 2 teaspoon of ground coriander
• 1 teaspoon of turmeric
• ½ teaspoon of amchoor (use a little lemon juice if you can't get this)
• ½ teaspoon of garam masala
• ½ teaspoon of red chilli flakes
• ¼ cup (60ml) or passata (or crushed tomatoes)
• 1 tablespoon of tomato paste
• ¼ cup (60ml of water)
• salt and black pepper to season
• 1 tablespoon of ghee (or another oil of choice)
• fresh coriander (cilantro), chopped (to serve)

Instructions

1. Place potatoes in a large saucepan of water
2. Bring to a boil, once water is boiling, turn off the heat, add in the cauliflower, place on a lid and leave for 10 minutes (don't skip this part or your veg will be too hard)
3. Heat a deep frying pan over a medium-high heat with the ghee.
4. Add the onion and fry for a few minutes until the onion is softened and lightly golden.
5. Add in the ginger, garlic and spices and continue to fry for a couple of minutes.
6. Add in the potatoes and cauliflower and toss to coat in all the spices.
7. Stir in the water, passata and tomato paste, cover and simmer for about 5 minutes until potatoes are tender (but still retain a bite), they should not be mushy.
8. Taste and season as needed with some salt and black pepper.
9. Sprinkle with freshly chopped coriander. Serve and enjoy!!

Notes

Please see below for full nutritional info and additional details about recipe:

• Calories - scroll down to nutritional info box
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Nutrition Information

Yield 4 Serving Size 1 SERVING
Amount Per Serving Calories 188Total Fat 5gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 2gCholesterol 8mgSodium 189mgCarbohydrates 34gNet Carbohydrates 0gFiber 7gSugar 6gSugar Alcohols 0gProtein 6g

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