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 or entree. 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, follow the link to my original recipe for Aloo Gobi recipe 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

Side Dish or a Entree? 
By adding 1 cup or more of cooked chickpeas to the finished recipe, this gluten-free vegan recipe transcends from a side dish into a protein rich meal, which is an ideal dinner for a plant based diet. 

chickpeas




This healthy dish is low in points for those following Weight Watchers and ideal if you are following The Starch Solution healthy  way of eating. 

Judee Algazi: @ Gluten Free A-Z Blog
Prep Time: 20 minutes
Sautee Time: 5 minutes
Cook Time: 1 minute (allow 10 minutes for the IP 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 
3 Roma style tomatoes, diced
1 large onion, diced
4 cloves garlic, peeled and chopped 
1 finger sized knob of fresh ginger, peeled and grated 
1 cup of vegetable broth - divided 
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric (careful- turmeric stains)
2 twists of freshly cracked black pepper
1/4 teaspoon or less of garam masala (go easy on this if you are not used to the taste)
1/4 cup of chopped cilantro or parsley
Salt and pepper to taste

Directions:


1. Press the sauté 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. Sauté for 5 minutes- stirring occasionally to prevent sticking or burning.
4. Add cauliflower and an additional 1/2 cup vegetable broth and mix well.
5. Cancel sauté and press manual, seal pot with cover, and set to cook for 1 minute! (be sure your jigger is facing forward) .
6. When done, immediately release steam manually according to your Instant Pot manufacturer's directions and remove and serve.

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My Notes

1. After reading, The Starch Solution by Dr. Jon McDougall  which extols the benefits of eating starchy vegetables such sweet potatoes and white potatoes and starchy whole grains such as quinoa, brown rice, buckwheat, millet, etc., I was impressed at the health benefits and amazed - It is a healthy filling way of eating and surprisingly I lost 14 pounds changing from Weight  Watchers to Starch Solution and I am never feeling deprived or hungry. 


2. I also read  How Not to Die  by Dr. Greger who also has a free website at Nutritionfacts.org with a wealth of information and a video library about healthy eating for heart health and weight loss and health in general. He has videos on Youtube and he also has a book called, How Not to Diet. I like his nutrition suggestions on his short video, The Daily Dozen.

3. Most impressive are the Youtube videos by Plantiful Kiki. As soon as I watched what and how she eats in a day primarily her journey eating following The Starch Solution- I started the diet. Kiki lost 70 pounds, looks fabulous, and is no longer pre-diabetic, no longer has high blood pressure and other ailments. 
You can search for her on Youtube

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9 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
  6. Thanks for sharing at the What's for Dinner party! Hope your week is going great!

    ReplyDelete

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