The Cancer Project
TCP Weekly Recipe
December 21, 2009 Print version here.

 

Potato and Cauliflower Curry (Aloo Gobi)

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Humane Charity Seal

Dear Cancer Project supporter,

Turmeric and other Indian spices are getting more and more attention for their anti-cancer properties. Put them with known cancer-fighting vegetables and you’re in for real health food. For a hotter curry, increase the amount of cayenne.

Directions
Makes 6 servings

1 onion, diced or thinly sliced 
2 medium potatoes, diced (3–4 cups)
1/2 head cauliflower, broken or cut into bite-size florets (3–4 cups)
1/2 teaspoon cumin seeds
1/2 teaspoon turmeric
1/2 teaspoon ground coriander
1/4 teaspoon ground ginger
1/4 teaspoon cinnamon
1/8–1/4 teaspoon cayenne pepper
1 15-ounce can diced tomatoes, or 1 1/2 cups freshly chopped tomatoes
2 tablespoons apple juice concentrate
1/2 teaspoon salt

Heat 1/2 cup water in a large pot. Add onion and cook over medium-high heat, stirring occasionally, until onion begins to soften, about 3 minutes. Reduce heat to medium. Add potatoes and cauliflower. Continue cooking, stirring often, about 5 minutes. Add water, 1/4 cup at a time, if needed to prevent sticking.

Toast cumin seeds, turmeric, coriander, ginger, cinnamon, and cayenne in a dry skillet over medium heat, stirring constantly, about 2 minutes. Add to vegetables along with tomatoes, apple juice concentrate, and salt. Stir to mix, then cover and simmer until flavors are blended, about 20 minutes.

Variation: For a sweeter curry, add 1/2 cup golden raisins with tomatoes, apple juice concentrate, and salt.

The flavors in this curry are great the next day. Transfer leftovers to a dish, let cool, cover, and refrigerate for up to three days.

Nutrition Information
Per serving (1/6 of recipe):

91 Calories
0.4 g Fat
0.1 g Saturated Fat
4.1% Calories from Fat
0 mg Cholesterol
 
2.7 g Protein
20.9 g Carbohydrate
5.6 g Sugar
3.9 g Fiber
 
302 mg Sodium
53 mg Calcium
2.3 mg Iron
30 mg Vitamin C
66 mcg Beta-Carotene
0.6 mg Vitamin E 


This recipe is from the
NEW BOOK         

The Cancer Survivor’s Guide: Foods that Help You Fight Back!


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The Cancer Project

Advancing cancer prevention and survival
through nutrition education and research.

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