Nitya's Spiced Cauliflower with Potatoes
Nitya's Spiced Cauliflower with Potatoes pairs tender florets and golden potato cubes with a gentle warmth from mustard seed, turmeric, and a hint of cayenne. Lightly sweet and well-seasoned, it’s a comforting side that works beautifully for weeknight dinners or as part of an Indian-inspired spread. The balance of earthiness and mild heat keeps every bite satisfying.
- Prep15 mins
- Cook20 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Nitya's Spiced Cauliflower with Potatoes, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 26
- Heart Health
- 77
- Metabolic
- 26
- Digestive
- 21
- Inflammatory
- 24
- Performance
- 44
- General Wellness
- 1
Heat oil in a large, deep skillet over medium-high heat. Sauté mustard seeds in the hot oil until they pop and are toasted, 10 to 15 seconds.
- 2
Stir the cauliflower, potato, salt, and turmeric into the oil until fully coated; cover the skillet with a lid, lower the heat to medium, and cook, stirring every few minutes, until the cauliflower and potato are tender, 15 to 20 minutes. Season with sugar and cayenne pepper and cook until the flavors develop, about 2 minutes more.
- Calories 136.76 kcal Moderate 7%
- Protein 2.64 g Low Source 5%
- Carbohydrate 12.65 g 5%
- Total Fat 9.59 g Moderate 12%
- Saturated Fat 1.38 g Moderate 7%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.02 mg Low Source 0%
- Sodium 442.79 mg Moderate 19%
- Dietary Fiber 3.2 g Moderate 11%
- Total Sugars 3.1 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 43.95 mg Low Source 3%
- Iron 0.65 mg Low Source 4%
- Potassium 311.76 mg Low Source 7%
- Vitamin A 2.39 mcg Low Source 0%
- Vitamin C 52.0 mg Good Source 58%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Mustard
About This Recipe
Nitya's Spiced Cauliflower with Potatoes is an Indian side dish recipe made with 8 ingredients. It takes about 35 mins, serves 6, and is rated easy. Key ingredients include Cauliflower, Cayenne Pepper, Diced Potatoes, and Ground Turmeric. Each serving provides about 136.76 kcal.
Recipe Questions
- What is Nitya's Spiced Cauliflower with Potatoes?
- It is an Indian recipe made with 8 ingredients, usually served for side dish or dinner or lunch.
- What is Nitya's Spiced Cauliflower with Potatoes made of?
- The main ingredients are Cauliflower, Cayenne Pepper, Diced Potatoes, Ground Turmeric, Mustard Seeds. The full list of 8 is above.
- How long does it take to make Nitya's Spiced Cauliflower with Potatoes?
- About 35 mins in total: 15 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 136.76 kcal. The full nutrition breakdown is above.
- Is Nitya's Spiced Cauliflower with Potatoes easy to make?
- This recipe is rated easy, with 8 ingredients and 2 steps.
- Is Nitya's Spiced Cauliflower with Potatoes healthy?
- Nitya's Spiced Cauliflower with Potatoes has an easyChef Pro health score of 45/100. Per serving, it provides 136.76 calories and 2.64 g of protein, or 5% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 442.79 mg (19% of the Daily Value) and saturated fat at 1.38 g (7% of the Daily Value). It contains Mustard, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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