Cauliflower and Potatoes With Black Mustard Seeds Recipe

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Cauliflower and Potatoes With Black Mustard Seeds
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Ingredients:

Directions:

  1. Peel potatoes and cut into 1/2- inch cubes; place in a bowl of water.
  2. Separate cauliflower into flowerets about the same size as the potato cubes.
  3. Set aside.
  4. Mix mustard with fenugreek in a small bowl.
  5. Mix ground spices together in a small bowl, and add some salt.
  6. Place all ingredients near the stove.
  7. Heat oil in a pan until very hot.
  8. Add whole seeds all at once, keeping face away from pan.
  9. Have a lid ready to cover pan, if needed.
  10. As mustard seeds turn gray, lower neat to medium and add ground spices.
  11. Cook for 1 or 2 seconds, then stir in garlic, then tomato and green chiles.
  12. Cook for about 5 minutes.
  13. Drain potatoes and add to pan, along with cauliflower; cook for 5 minutes, stirring to coat vegetables with spices.
  14. Add 1/2 cup water and 1/2 cup cilantro.
  15. Cover and simmer until vegetables are tender.
  16. Check water level frequently, and add more as needed.
  17. Taste for salt, add lemon juice, stir well, and serve garnished with remaining cilantro.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 312.79 Kcal (1310 kJ)
Calories from fat 194.27 Kcal
% Daily Value*
Total Fat 21.59g 33%
Sodium 94.32mg 4%
Potassium 822.36mg 17%
Total Carbs 27.12g 9%
Sugars 7.02g 28%
Dietary Fiber 6.03g 24%
Protein 5.47g 11%
Vitamin C 78.7mg 131%
Vitamin A 0.8mg 28%
Iron 1.5mg 9%
Calcium 77.4mg 8%
Amount Per 100 g
Calories 111.46 Kcal (467 kJ)
Calories from fat 69.22 Kcal
% Daily Value*
Total Fat 7.69g 33%
Sodium 33.61mg 4%
Potassium 293.03mg 17%
Total Carbs 9.66g 9%
Sugars 2.5g 28%
Dietary Fiber 2.15g 24%
Protein 1.95g 11%
Vitamin C 28.1mg 131%
Vitamin A 0.3mg 28%
Iron 0.6mg 9%
Calcium 27.6mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.3
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free

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