Aloo gobi is one of those dishes that are filling, tasty, and really make you feel like you’re eating out.
I like to think of this dish as a crowd-pleaser, as it has potatoes, which is probably the most liked vegetable there is, and cauliflower, which is tasty and found in most diets. When I speak of a crowd, I mean Jay and I, as our food choices are miles apart; I like grilled chicken, vegetables, and sweets, while he loves curries, chapattis, and savory dishes all around – yet, this dish is one I cook for the both of us.
This recipe can’t be called aloo gobi Punjabi style or aloo gobi dhaba style either, it is unique as it is easy to prepare, flavorful, low in calories, and has a rich tomato gravy that makes the curry with any bread or rice.
This easy aloo gobi recipe involves panfrying the potato and cauliflower pieces before preparing a rich tomato and yogurt curry for a rich masala.
~~ Are you looking for cauliflower recipes you’ll love making over and over again? Add this Vegan Creamy Roasted Cauliflower Soup to the list!
Let’s talk nutrition!
Potato and cauliflower are two great vegetables, with the second one often used to substitute the first one in diets looking to reduce calories or carbohydrates.
Potatoes are probably the most all-purpose vegetable out there, yet it is often associated with the most unhealthy meals, such as fries and potato skins. The truth is, potatoes, per se, are cholesterol and fat-free, and when cooked the right way, can be extremely filling, nutritious, and easy to prepare.
This vegetable is an excellent source of fiber, which can not only help lose weight by making one feel full for a longer amount of time, it can also help prevent heart disease by maintaining the blood sugar levels and cholesterol levels in check.
Potatoes are also rich in antioxidants, which are very important for the body to help it work properly and prevent diseases.
Cauliflower is another excellent source of fiber, Vitamins C and K while being low in carbohydrates.
This cruciferous vegetable contains glucosinolates, which is a group of substances that get broken into compounds while being chewed and digested, which studies showed may help prevent cancer; this is because they may protect the cells of the body from damage and they have antibacterial, antiviral and also anti-inflammatory effects.
Cauliflower is extremely easy to integrate into most diets as it can be boiled, steamed, roasted, mashed, pureed, grated, and even served like rice.
~~ How about adding more versatile and low-carb vegetables to your diet? Here’s a list of 18+ Low-Carb Vegetables with a load of recipes to take inspiration from!
What is aloo gobi?
Aloo gobi means potatoes cauliflower, which is generally the name used for potatoes and cauliflower curry. This combination can be found with multiple names, such as aloo gobi sabzi or aloo gobi masala, and sometimes also with added ingredients, such as peas, for aloo gobi matar.
How to make aloo gobi?
This aloo gobi masala recipe is easy to prepare and it only needs one saucepan for the whole process.
Start by panfrying the cauliflower florets in a bit of oil until they have browned, then remove them from the pan and do the same with the peeled, cubed potatoes.
In the next step, you start straight away to prepare the aloo gobi gravy by lightly frying some whole spices (cloves, cinnamon, cardamom, bay leaf), then adding some cumin seeds and subsequently some ginger garlic paste and the thinly chopped onions.
Once the onions have browned, it is time to add the powdered Indian spices (coriander powder, red chili powder, turmeric powder) which need to be cooked on a low flame until they separate from the oil.
After the spices have cooked, it is time to start bulking up the curry by adding two pureed tomatoes; when pureeing the tomatoes, the seeds must be removed, as they can be quite bitter when blended. Allow the tomato puree to cook in the onion base for about 5 minutes on a low to medium flame with a lid on the pan.
It is time to add the yogurt to the curry, which must be room temperature and preferably full-fat to try to avoid it splitting while cooking. Cook the yogurt for a further five minutes in the pan, before adding some water, green chilies, dry fenugreek leaves, and garam masala; mix these last spices well and allow the curry to be brought back to the boil.
Once the curry is boiling, add the pan-fried potatoes and cauliflower to it and allow these to simmer on a low flame, with a lid on the pan, until they are cooked; once the vegetables are cooked, add some fresh coriander leaves, mix and serve this delicious aloo gobi restaurant style.
Prepare the potatoes and cauliflower
Prepare tomato puree
Start putting the aloo gobi gravy together
How to make this aloo gobi recipe vegan?
To make this recipe vegan is quite easy as there’s only one non-vegan ingredient, and that is the yogurt, which can be easily swapped for a vegan yogurt. When doing so, chose a yogurt that has a neutral taste, such as cashew or soy yogurt.
This ingredient can also be skipped, however, the gravy may be a little less creamy; to compensate you can add some blended onions when frying the other chopped onions, to give it some extra body.
~~ Looking for vegan recipes that are tasty, easy to prepare, and weight-loss friendly? Cook: Vegan
How many calories in aloo gobi?
This recipe has only 354 calories per portion. While potatoes have been unfortunately linked to weight gain, as mentioned above, that is mainly down to the cooking method used and the quantity; cauliflower, on the other hand, is known for being a great ingredient to add to any diet and this recipe makes the most of it.
What to serve with aloo gobi?
This aloo gobi curry has a very rich sauce, flavored with full-fat yogurt and tomatoes, making it ideal to serve with whole wheat chapattis, parathas, and plain rice.
If you are trying to keep your carbs lower (and the calories), there are multiple alternatives, some of which use konjac flour to make rice substitutes.
What about storing, reheating, and freezing aloo gobi?
This potato cauliflower curry can be stored in the fridge for up to 3 days in an air-tight container; ensure the curry has cooled down thoroughly before closing the container and putting it in the fridge.
To reheat the curry simply transfer it to a saucepot and warm it up on a low to medium flame until piping hot; should the curry require it, stir a little water through it before heating up. It can also be warmed up in the microwave until piping hot.
To freeze, allow the aloo gobi curry to cool down thoroughly before transferring it to an air-tight container and into the freezer; allow it to fully thaw before warming it up to serve again.
How can I modify this curry to make it less spicy?
How can I bulk it up?
This curry base is very simple, yet rich, and it works well in many ways.
To reduce the heat of the chili, simply reduce its quantity or substitute it with Kashmiri chili powder instead, which is very red, yet less spicy; you can also skip the green chili or use only half of it is preferred.
To make this dish more substantial, you can easily increase the number of tomatoes, onions, and cauliflower used, which are all vegetables low in carbohydrates and calories. If you’re looking to add something different to it, try using some peas, white cabbage, or sauteed broccoli.
~~ Love curries that pack loads of different vegetables? This delicious Sambar (South Indian Lentil Curry Soup) does just that!
You will love this authentic aloo gobi recipe, as it tastes as good as the one from the restaurant, but it does not contain all the fats; it is easy and quick to prepare and the spices used, elevate each bite!
Prepare it for a Saturday night fakeaway or pack it in your lunchbox – it is light, yet filling, tasty, yet low in calories, flavorful, yet easy to prepare. Need I go on?
~~ New to cooking curries? This Easy Chicken Curry is tasty, weight-loss-friendly and you can have it ready in 30 minutes!
Aloo Gobi Recipe | How to make Potato and Cauliflower Curry | Easy & Weight-Loss Friendly
- 200 g White Potatoes Peeled and Diced (7 oz or 0.45 lbs)
- 300 g Cauliflower Washed and Divided in Florets (10.5 oz or 0.65 lbs)
- 2 tbsp Sunflower Oil or any unflavored vegetable oil
- 2 Cloves
- ¼ inch Cinnamon Stick
- 2 Green Cardamoms
- 1 Bay Leaf
- 1 tsp Cumin Seeds
- 1 tsp Ginger Garlic Paste
- 1 Red Onions Thinly Chopped
- 1 tsp Coriander Powder
- 1 tsp Red Chili Powder
- ¼ tsp Turmeric Powder
- 2 Tomatoes Deseeded and Pureed
- ½ Cup Full-Fat Natural Yogurt bring it as close as possible to room temperature
- 1 ½ Cups Water
- 2 Green Chili
- 1 tsp Dry Fenugreek Leaves
- ½ tsp Garam Masala
- Fresh Coriander to serve
Prepare the potatoes and cauliflower
- In a saucepan, put one tablespoon of sunflower oil and warm it up on a medium flame; once the oil is warm, panfry the cauliflower florets until they have browned all around, then remove them from the pan and do the same with the diced potatoes, using the leftover oil in the pan. At this step, the potatoes and cauliflower florets do not need to be cooked thoroughly, as they will be simmering in the curry at the end, so just concentrate on browning them nicely.
Prepare the curry base
- The next steps happen quite quickly, so get the ingredients ready on the side.
- Next, add the second tablespoon of oil to the same saucepan and warm up again; once warm, add the whole spices (cloves, cardamom, cinnamon, bay leaf) and allow to lightly fry until fragrant, which will take about 30 seconds to one minute.
- Once the spices are fragrant, add the cumin seeds and allow them to ‘pop’, which will take a further thirty seconds.
- Once the cumin seeds have popped, add the ginger garlic paste and allow it to fry in the pan with the spices until the smell of rawness has gone, which will take about 30 seconds as well.
- Next, add the thinly chopped onions and a pinch of salt and allow the onion to cook until golden, which should take about 4 to 6 minutes.
- Once the onions turn golden, add the pureed tomatoes and mix well; reduce the heat to low and put a lid on the pan, then allow the curry base to simmer for 5 minutes.
- Next, add the full-fat natural yogurt and mix it well in the curry; cover the pan again and allow this to cook for a further 5 minutes. Having the yogurt full fat and as close as possible to room temperature will reduce the risk of it splitting.
On to the final stages
- After 5 minutes, remove the lid and proceed to the final stages of the curry preparation, by adding one and a half cups of water to the curry and mix well, then bring the curry to a light boil again.
- Next, add the slit green chilies, garam masala, and dry fenugreek leaves; to make it easier to crush the dry fenugreek leaves, microwave them for 5 to 10 seconds, so to further dry them and make them crunchier and easier to crush between the palms of your hands.
- Mix all the spices well in the curry and finally add the pan-fried cauliflower florets and potatoes to it; mix well and put the lid back on the pan. Allow the curry to simmer on a low flame for about 10-15 minutes (or until the cauliflower and potatoes are cooked) on a low flame.
- Before serving, stir some fresh coriander in the curry. Enjoy!