Monday, June 25, 2018

Instant Pot Aloo Gobi ( cauliflower recipe)



Bowl of Aloo Gobi Cauliflower @www.realfoodmatters.com

Aloo Gobi is a simple cauliflower and potato recipe that is exotically spiced and an absolutely delicious side. It is a Punjabi Indian dish that is a cinch to make in the Instant Pot! #vegan



It sautés ( oil free) for 5 minutes and cooks under pressure for only 1 minute  making this a one pot no mess recipe.( If you don't have an Instant Pot, use my original recipe for Aloo Gobi that is made on the stove top)

Indian cooking calls for interesting spices and herbs that are very high in antioxidants and nutrients. It is no surprise that spices have been used medicinally throughout history. 


bowls of Indian spices


Turmeric- has been very popular in Indian, Middle Eastern, Thai, and Moroccan cooking. It has been used both medicinally and for cooking for centuries. Turmeric contains curcumin which is lauded for its anti-inflammatory properties and now some sources indicate that it may have anti- cancer properties as well. ( black pepper increases the absorbability of turmeric significantly) You most likely will always see black pepper in a recipe with turmeric.

Cumin- anti flatulant, rich in many minerals including iron, rich in B vitamins and other vitamins, rich in flavonoids like carotenes, lutein, and zeaxanthin.

Ginger- in addition to being rich in minerals, ginger has been known to provide anti-bacterial, anti- inflammatory, and anti-microbial benefits. Ginger helps with digestion as well.

Cilantro - a powerhouse herb with many antioxidants, vitamins including Vit C,  the fat soluble vitamin A and zeaxanthin and lutein which is important for vision- In addition, it is a rich source of Vitamin K.

Parsley- provides many antioxidants, minerals, flavonoids including zeaxanthins, and vitamin K

Garam masala- a mixture of healthy spices  which is usually a combination of cumin, cardamom, coriander, black pepper, cinnamon, cloves and nutmeg
a bunch of fresh cilantro @www.realfoodblogger.com
cilantro

Turn this vegan side into a meal
The recipe is gluten free and vegan which works for a plant based diet.
If you want to eat it as a meal instead of a side dish, just add 1/2 cup of cooked chickpeas to each serving.
chickpeas







Weight Watchers: This recipe is 2 points

Everything in this recipe is zero points except the 2 cups of potato which is 8 points for the entire recipe

( 8 points/4 servings= 2 points per serving)-

If you choose to add chick peas , they are zero points.

Want to reduce it to 1 point per serving? 

I you only add 1 cup of potato instead of 2 cups, then each serving is 1 point

Total Points for the recipe as it is per serving: 2 points



Judee Algazi @ Gluten Free A-Z Blog
Prep Time: 20 minutes
Sautee Time: 5  minutes
Cook Time: 1 minute ( allow 10 minutes to heat up )
Serves: 4 generous sides


Ingredients: 

1 medium cauliflower, cut into chunk size flower-ettes
2 cups of peeled and cubed white potato ( Use 1 cup for less carbs)
3 Roma Type Tomatoes, diced
1 large onion, diced
4 cloves garlic, peeled and chopped ( I used 2 frozen garlic cubes from Trader Joe's)
knob of fresh ginger, peeled and chopped ( I used 1 frozen ginger cube)
1/2 cup of vegetable broth or olive oil spray for sautéing if you use oil
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric ( careful- it stains)
2 twists of fresh cracked Black pepper
1/4 teaspoon or less of garam masala ( go easy on this if you are not used to it)
1/4 cup of chopped cilantro or parsley
salt and pepper to taste

Directions:


1. Hit the sautee button on your Instant Pot.
2. Add 1/2 cup vegetable broth, onion, tomatoes, garlic, ginger, cumin, turmeric, black pepper, and garam masala.
3. Mix and then add the diced potatoes. Sautee for 5 minutes. ( stirring occasionally)
4. Add cauliflower and an additional 1/2 cup vegetable broth and mix well.
5. Turn off sautee and switch to manual, seal pot with cover, and cook for 1 minute! ( be sure your jigger is facing forward) .
6. As soon as done, release steam manually according to your Instant Pot directions and remove immediately and serve.

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8 comments:

  1. I wouldn't miss meat here at all..this cauliflower dish has everything a well balanced meal requires. Love the idea of using IP to make this Indian classic. Well done, Judee.

    ReplyDelete
    Replies
    1. Thank you Angie,
      I am new at making Indian recipes but now that I have an Instant Pot - I try to make everything in it,

      Delete
  2. What a fabulous recipe and easy too. T've pinned and will re-share. Have a great week.

    ReplyDelete
    Replies
    1. Nancy,
      I so appreciate the pins and re- sharing to give my recipe more visibility! It is a tasty easy recipe

      Delete
  3. What a vibrant dish, Judee! I love that you're putting your Instant Pot to such good use. I'm still a novice with mine. ;-)

    Shirley

    ReplyDelete
  4. Shirley,
    I can't even imagine cooking without it- I can make just about everything in it and it is so easy and fast!! I have one at both of our residences!

    ReplyDelete
  5. If chickpeas are added how would you change the recipe?

    ReplyDelete
    Replies
    1. Thank you for your question. First make the recipe and then you can add the cooked chickpeas to the bowl or individual portions. Heat chickpeas first if you want them hot, but I like the room temp chickpeas.. Hope this helps, If you have additional questions, please ask!

      Delete

Thank you for your comment - I love the feedback and interaction

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