Potato and cauliflower curry is the perfect addition to your meatless Monday menu. It’s hearty, healthy, full of flavour and vegan.
When the amazing smell of this potato and cauliflower curry fills your home, your whole family will come running into the kitchen.
It’s really easy to make and so full of flavour. Just be careful with the curry powder and turmeric as they can both easily stain everything!
When making this dish originally I kind of just made it to my taste not realizing I was making a dish akin to Aloo Gobi, a traditional Indian dish. I tried something similar at a friend’s house and wanted to replicate it and in my research before posting I found out I was on the right track.
This dish is very light yet so full of flavour. And if you’re thinking it doesn’t check all the nutrition boxes you’re wrong. It’s full of protein, fibre and key vitamins making it the perfect vegetarian weeknight meal.
Preparing Potato and Cauliflower Curry
Ingredients
Fresh Ingredients
Potatoes: This root vegetable is starchy and is native to the Americas. Potatoes are rich in vitamin C and potassium and even contain small amounts of protein. There are many varieties and shades of potatoes. I like yellow flesh potatoes for this recipe but any type will work great.
Yellow onion: Onion is a very common vegetable that is used both raw and cooked in food preparation. It has a sharp flavour raw that often sweetens once cooked. There are many varieties of onions, some that are milder than others. We use the common onion or yellow onion in this recipe.
Cauliflower: Cauliflower is a cruciferous vegetable in the same family as brussels sprouts, broccoli, kale among others. The head is white and the only part of the plant that is typically consumed. Cauliflower is high in vitamin C and also contains decent amounts of fiber and vitamin B6.
Garlic: Garlic is a bulb that is edible and is grown in soil. Though the green shoots it sprouts, called garlic scapes, are also edible, we are referring to the actual bulb that the scapes grow from. Garlic bulbs are made up of multiple cloves and depending on the variety you may have anywhere from 4 to 10 cloves, if not more.
Ginger: For this recipe, we use fresh ginger which is the root of the ginger plant. It is native to Asia and is packed with antioxidants. Ginger is often used for medicinal purposes in eastern medicine and is packed with flavour.
Pantry
Curry powder: Curry powder is a mix of spices that create a potent and earthy flavour which takes on a deep yellow colour. Typically the spices used include turmeric, cumin, ginger, cardamom and coriander.
Cumin: Cumin is a seed from a plant that is part of the parsley family. Though the plant is native to Asia and the Mediterranean, the spice is used in cuisines all over the world. I would describe the flavour as pungent and earthy
. It is definitely a unique taste and as such should be used carefully as it can easily overpower a dish.Turmeric: Turmeric is a plant from the same family as ginger. On the outside, it looks just like ginger but peeling it reveals a bring yellow, almost orange flesh. For this recipe, we use dry or powdered turmeric which is a dried and ground form of the spice.
Coriander: Cilantro is also known as coriander. They are in fact the same however the naming conventions vary between the Americas and other parts of the world. In America, cilantro often references the plant’s fresh stem and leaf while coriander refers to the plant’s dried seeds. You will note that this is how I use these two terms. Other parts of the world refer to this plant as coriander and to its dried version as coriander seeds.
Tomato paste: Tomato paste is concentrated tomato sauce. As the name indicates it is a paste and therefore has a reduced water content. It’s rich in fiber, vitamin C, and potassium and is a great way to add tomato flavour without adding extra liquid.
Vegetable stock: I use vegetable stock in this recipe but you can equally use water or water and bouillon powder. If you prefer a less saucy stew reduce the quantity to 1 cup. The stock has two main purposes in this recipe. It helps to cook the potatoes a bit faster and it reduces the sourness of the tomatoes by diluting them.
How to Make Potato and Cauliflower Curry
Start by peeling, washing and dicing the potatoes into ½ inch cubes. It’s important not to cut the potatoes too small so that they don’t overcook. I find that 1/2-inch cubes allow for the potatoes and cauliflower to cook in the same timeframe.
We don’t cook the potatoes before adding them to the curry so make sure that they are fully cooked before serving. If the potatoes overcook they will get mushy but the cauliflower can stand to be cooked for longer.
Next, wash and cut the cauliflower into bite-size florets.
We don’t cook the potatoes before adding them to the curry so make sure that they are fully cooked before serving. If the potatoes overcook they will get mushy but the cauliflower can stand to be cooked for longer so making the cauliflower a bit smaller is fine.
Lastly, dice half an onion and peel the garlic and ginger.
Now it’s time to cook.
Add the oil to a large pan and once hot add the onions. Sauté for 2 minutes until they begin to soften.
Then grate in the ginger and garlic using a microplane or fine grater. Sauté for 30 seconds then add the spices. Toss everything to coat.
Next, add the potatoes and cauliflower and toss once again. Toast for 2-3 minutes stirring occasionally.
Finally, add the stock, and cover the pan with a lid. Simmer for about 10 minutes or until the potatoes and cauliflower stems are almost tender. Pierce with a fork to test.
While the vegetables cook, prep your rice. After soaking and rinsing it, I cook it in the microwave for 20 minutes at 60% power.
Add 1 tbsp tomato paste to the curry, stir and cook uncovered for another 5 minutes.
Serving Potato and Cauliflower Curry
Since this potato and cauliflower curry is already full of vegetables there is no need for any sides. Serve it over basmati rice with a side of warmed naan bread and you’re all set.
If you’re serving this dish to your toddlers try serving each component separately. This is especially effective for picky eaters.
This easy Aloo Gobi is healthy, simple and quick to make so you will not regret trying it.
Let us know in the comments if you have any questions. And if you like this recipe be sure to leave us a five-star rating below.
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Potato and Cauliflower Curry Recipe
Equipment
- Knife and cutting board
Ingredients
Instructions
- Peel, wash and dice the potatoes into ½ inch cubes.4 medium potatoes
- Wash and cut the cauliflower into bite-size florets.1 head cauliflower
- Dice half an onion and peel the garlic and ginger.½ onion, 1 clove garlic, 1 cube ginger
- Add the oil to a large pan and once hot add the onions. Sauté for 2 minutes until they begin to soften.2 tbsp olive oil
- Grate in the ginger and garlic, sauté for 30 seconds then add the spices. Toss everything to coat.3 tsp curry powder, 2 tsp cumin, 1 tsp turmeric, ½ tsp salt, 1 clove garlic, 1 cube ginger, ½ tsp coriander
- Next, add the potatoes and cauliflower and toss once again. Toast for 2-3 minutes stirring occasionally.4 medium potatoes, 1 head cauliflower
- Finally, add the stock, cover and simmer for about 10 minutes or until the potatoes and cauliflower stems are almost tender. Pierce with a fork to test.900 ml vegetable stock
- While the vegetables cook, prep your rice. After soaking and rinsing it, I cook it in the microwave for 20 minutes at 60% power.1 cup basmati rice
- Add 1 tbsp tomato paste to the curry, stir and cook uncovered for another 5 minutes.1 tbsp tomato paste
- Serve with freshly chopped cilantro, rice and naan bread.
