Personalize Your Plate with Indian Cuisine: Aloo Gobi

Recipe Courtesy of Dietetic Intern, CSULB, Christina Nice

The country of India is currently home to about one-sixth of the world’s population. With thousands of ethnic groups and numerous languages, India has an extremely diverse population. This diversity is reflected in the variety and flavors of Indian cuisine.

Though diverse in preparation and taste, many Indian meals include a main starch such as rice, sorghum, or wheat; vegetable or meat curries that are dry roasted or wok fried; cured and dried vegetable dishes in sauces; and thick lentil soups. Condiments include masalas (dry or wet powders of fine ground spices and herbs), plain yogurt, or a vegetable raita (yogurt dip, also called pachchadi in south India), salted pickles, fresh herb and cooked chutneys, dried and fried wafers and salted papadums (fried lentil crisps), and occasionally dessert.

Curries common to Indian cuisine can include a variety of healthy spices such as cardamom, cloves, coriander, fenugreek, saffron, tamarind, and turmeric. Many Indian spices have antioxidant, anti-inflammatory, and antimicrobial effects. For example, turmeric contains a biologically active compound called curcumin. Mounting evidence from preclinical studies shows that curcumin may have antioxidant, anti-inflammatory, and neuroprotective effects. Research has also found coriander to inhibit microbial growth, improve diabetes management, and enhance mood in humans. Using these types of herbs and spices while cooking truly has the potential to improve your health!

Indian cuisine is also often “plant-based,” meaning the majority of the food is made with plant foods such as whole grains, legumes, vegetables, and fruit. Although many Indian foods can be fried, if lower fat cooking methods are employed, Indian plant-based diets can be lower in calories and more nutrient-dense than the average American diet. As a result, they can support health and can help reduce the risk of chronic diseases such as obesity, diabetes, heart disease and other illnesses. For many chronic diseases, switching to a plant-based diet can greatly improve your health status and increase your life expectancy.

Consider adding Indian curry, channa, chutney or dal to your culinary repertoire. Indian dishes can be a great way to incorporate a vegetarian or meatless meal that is satisfying and tasty. Enjoy the rich spices and flavors as well as the health benefits Indian dishes have to offer!

Aloo Gobi (Potato & Cauliflower)

Makes 4 servings

Ingredients:

• 1 medium cauliflower, cut into florets
• 2 large russet potatoes, cubed
• 4 tbsp oil
• ½ tsp black mustard seeds
• ½ tsp cumin seeds, crushed
• 1 medium onion, diced
• 1 jalapeno or any hot green pepper, sliced
• 1 medium tomato, diced
• 3-4 garlic cloves, minced
• 1 small piece of fresh ginger, grated
• ½ tsp red pepper chili powder
• 1/3 – ½ tsp turmeric powder
• ½ tsp sald or according to taste
• 4-8 tbsp water

Garnish: Cilantro leaves, wedges of lime or lemon

Instructions:

1. Heat up oil over medium-low heat. Add mustard, cumin and crushed coriander and cook for few seconds. The seeds will sizzle as they hit the oil.
2. Add the onions, jalapeno, garlic and ginger, mix and let cook for few minutes until onion is translucent and soft. Add the tomato and continue cooking for few minutes longer until mixture is cooked well and almost paste like.
3. Add the red pepper chili powder, turmeric, salt and four tablespoons of water and mix. Add the cauliflower florets and cubed potatoes and mix to coat cauliflower and potatoes well with the onion, tomato and spice mixture.
4. Cover with a tight lid and let cook. Mix occasionally and check if more liquid is needed.
5. Simmer for 30-45 minutes on low heat until potatoes are super soft, garnish with cilantro leaves, add a wedge of lime or lemon if desired and serve along with basmati rice or paratha.

Nutrition Facts per serving: (4 servings) | Calories: 278 kcals | Carbohydrates: 33 g | Fiber: 5 g | Protein: 6 g | Total Fat: 5 g | Saturated Fat: 1 g | Sodium: 280 mg

Recipe Courtesy of Dietetic Intern, CSULB, Christina Nice

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. https://www.torrancememorial.org/Nutrition