Andhra · Curry
Cauliflower tomato kura
Cauliflower and tomato curry
- Energy
- 137 kcal
- Protein
- 5.81 g
- Fibre
- 9.33 g
- Time
- 25 min
Per serving, 252 g.1 Good for lunch or dinner.
One serving gives you
- 36%of the day’s folate
- 120%of the day’s vitamin C
- 37%of the day’s fibre
- 22%of the day’s potassium
Nutrition facts
One serving, 252 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy137 kcal8%
Carbohydrates
- Carbohydrate10.5 g4%
- Fibre9.33 g37%
- Soluble fibre2.34 g
Fats
- Fat7.35 g15%
- Saturated fat limit1.31 g7% of limit
- Monounsaturated fat3.27 g
- Polyunsaturated fat2.15 g
- Omega-61.9 g24%
- Omega-30.24 g24%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein5.81 g12%
- Histidine112 mg19%
- Isoleucine210 mg18%
- Leucine345 mg15%
- Lysine249 mg23%
- Methionine + cystine104 mg17%
- Phenylalanine + tyrosine409 mg49%
- Threonine210 mg50%
- Tryptophan60.5 mg29%
- Valine291 mg37%
Vitamins
- Vitamin A50.9 µg6%
- Vitamin B10.11 mg8%
- Vitamin B20.15 mg8%
- Vitamin B31.06 mg10%
- Vitamin B51.27 mg25%
- Vitamin B60.3 mg16%
- BiotinNot in the source data
- Folate78.5 µg36%
- Vitamin B120 µg0%
- Vitamin C77.7 mg120%
- Vitamin D0 µg0%
- Vitamin E1.15 mg15%
- Vitamin K41.6 µg76%
Minerals
- Calcium74.9 mg7%
- ChromiumNot in the source data
- Copper0.21 mg12%
- IodineNot in the source data
- Iron2.67 mg9%
- Magnesium66.9 mg18%
- Manganese0.67 mg17%
- MolybdenumNot in the source data
- Phosphorus122 mg12%
- Potassium780 mg22%
- Selenium3.45 µg9%
- Sodium limit250 mg13% of limit
- Zinc0.9 mg7%
Ingredients
Weighed raw, for one serving. Telugu name after each.
15 ingredients
- Cauliflower150 g
- Groundnut oil palli nune5.5 g
- Turmeric powder pasupu0.3 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Chillies, red endu mirapakaya1.6 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Bengal gram, dal senaga pappu2 g
- Black gram, dal minapa pappu2 g
- Tomato, ripe, local60 g
- Onion, big ullipaya25 g
- Coriander seeds dhaniyalu1 g
- Garlic, big clove vellulli2 g
- Iodized salt (table salt) uppu0.5 g
Method
About 25 minutes.
- 1
Cut cauliflower into small florets and rinse in warm salted water.
- 2
Heat 5.5 g groundnut oil and add mustard seeds, cumin seeds, chana dal, urad dal, broken dry red chilli, curry leaves and a pinch of asafoetida; stir until fragrant.
- 3
Add the onion and cook until soft, then the crushed garlic, the chopped tomato, turmeric, chilli powder, ground coriander seeds and salt. Cook to a thick masala, add the cauliflower and simmer covered until tender.