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iber contents of Aloo-Gobi-Tamatar: 1 medium baked potato with skin has 3.8 gms of fiber and 1 cup of Cauliflower has 3.35 gms of fiber, 1 small onion has 1gm of fiber and 1 Tomato has 1.4gms of fiber!

Gobi Aloo Tamatar masala:



The title literally means Cauliflower, Potato, Tomato in spices, you can make this with or without sauce. You can add any veggies like green peas and cooked beans to this recipe. Just make sure that you don't cook the veggies to death which leaves the dish without any nutrition! :)

To make it, you need:

1 small head of Cauliflower, 1 large red Potato peeled or leave the skin for more fiber and cubed, 1 large Tomato chopped 1/4 cup Tomato sauce, 1/4 tsp turmeric, cilantro.
Season: 1 tbsp oil, 1/2 tsp Cumin seeds, 1 small onion finely chopped, 1" ginger grated or ground.
Dry spices: 1 tbsp Coriander seeds powder, 1/2 tsp or more Chilli pd, 1/2 tsp Garam masala, add 1/4 tsp Cardamom powder and 1/4 tsp Fennel seeds pd at the end for that special fragrant touch!



To Make the masala:

1. Cut the flowerettes and bake them on a sheet in a single layer at 450F oven for 20 mins or spray some oil on top and Microwave them for 3-5mins or until you see reddish spots on top.
2. Heat oil in a non-stick pan, add Cumin seeds, chopped onion and fry until reddish. Add ginger, stir and then cubed Potato, a tbsp of water, cover and cook for 2 minutes. If potato is cooked before in the MW, it's even easier!
3. Put in all the dry spices like turmeric, Tomato sauce or Tomato pieces. Cook for 1 minute or until oil shows.
4. Now add all the almost cooked Cauliflower, salt, add about 2tbsp or more water, stir fry until almost dry, unless you want some sauce. In that case, add more water or veg stock to it.
5. Garnish with cilantro and lime juice.


Serve with whole wheat rotis for even more fiber kick or serve on a bed of cooked Quinoa, you will be in nutrition Heaven! :D

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