Aloo Gobi (Potato & Cauliflower Curry)

A classic Punjabi/Pakistani dish made with potatoes (aloo) and cauliflower (gobi). In this diabetes-friendly version, the ratio is adjusted to use more cauliflower and less potato, significantly reducing the carbohydrate content.

Ingredients (Serves ~4)

Serving Size: ~240 g (about 1 cup), Calories: ~120 per serving

• 2 tsp vegetable oil
• 1 large onion, thinly sliced
• 2 medium tomatoes, peeled and chopped
• 2 green chilies, seeded and chopped
• 1½ tsp red chili flakes
• 1 tsp nigella seeds (kalonji)
• ½ tsp turmeric powder
• 1 tsp salt (or to taste)
• ~1 cup chopped red-skinned potatoes (about 1 large potato)
• 6 cups cauliflower florets (from ~1 medium cauliflower)
• ¼ cup water (as needed)
• 1 tsp lemon juice
• 2-inch piece ginger, thinly sliced for garnish
• 2 tbsp fresh cilantro, chopped (for garnish)

Preparation Steps:

1. Base Masala: In a large skillet, heat the oil. Add the sliced onion and cook for ~5 minutes until translucent. Stir in tomatoes, green chilies, red chili flakes, nigella seeds, salt, and turmeric. Cook for another 5 minutes until tomatoes soften.

2. Add Potatoes: Add the diced potato and stir to coat. Cook for 3-4 minutes. If it sticks, add a splash of water.

3. Cook Covered: Reduce heat to low, cover, and let the potatoes cook for about 10 minutes until they are starting to get tender.

4. Add Cauliflower: Stir in the cauliflower florets. Increase heat to medium, cover, and cook for ~20 minutes, stirring occasionally, until both potato and cauliflower are tender but not mushy.

5. Finish and Serve: Turn off heat. Stir in lemon juice. Garnish with julienned ginger and chopped cilantro. Serve hot.

Nutritional Info (per serving):

Approximately 120 kcal, ~15 g carbs with 3-4 g fiber. The high cauliflower-to-potato ratio keeps the glycemic index moderate. Cauliflower contains sulforaphane which may help lower blood sugar.