• prep: 15 min
  • cook: 40 min
  • total: 55 min
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  • servings:
  • Ingredients

    • 1 tbsp (15 mL) curry powder
    • 1 tbsp (15 mL) garam masala
    • 1 tsp (5 mL) cumin seeds
    • 1 tsp (5 mL) salt
    • 1/2 tsp (2 mL) freshly ground pepper
    • 1/4 tsp (1 mL) brown sugar
    • Pinch of red chili flakes
    • 2 tbsp (30 mL) vegetable oil
    • 1 tbsp (15 mL) butter, melted
    • 4 medium Ontario yellow fleshed potatoes (each 150 g /5 oz), skin-on cubed (1/2-inch)
    • 6 cups (1.5 L) cauliflower florets
    • 1 onion, chopped
    • 2 cloves garlic, minced
    • 1 tbsp (15 mL) minced ginger
    • 1/2 cup (125 mL) cooked peas
    • 2 plum tomato, finely chopped
    • 2 tbsp (30 mL) chopped fresh cilantro
    • 1 tbsp (15 mL) lemon juice
    • Plain yogurt (optional)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 40 % Daily Value *
    • Total Fat: 0 g 0.65%
    • Saturated Fat: 0 g 0.9%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 48 mg 2.01%
    • Calcium: 35 mg 3.53%
    • Potassium: 480 mg 13.71%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 3.67%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 8 g %
    • Dietary Fiber: 3 g 12.84%
    • Sugar: 3 g
    • Protein: 3 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 0%
    • Vitamin C 128.9%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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