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September 16, 2025
Cauliflower and Potato Stir-Fry – East Indian Recipe Recipe
Cauliflower and potato stir-fry brings quick and delicious East Indian flavors to your table with this simple recipe that pairs perfectly with white rice. This fast-cooking preparation maintains the natural textures of both vegetables while infusing them with aromatic spices and seasonings. The East Indian style of preparation creates a unique flavor profile that's both familiar and exotic at the same time. This versatile dish works equally well as a side dish or main course depending on your needs. The quick cooking method makes this recipe perfect for weeknight dinners when you want something healthy and delicious without spending hours in the kitchen.
This cauliflower and potato stir-fry is a quick and delicious East Indian recipe that goes well with white rice or with white rice and lentils. It’s filling and doesn’t require too much salt or oil. You can eat a drier version with flatbread, naan, or pita. Reduce the amount of chili powder for a kid-friendly meal. For extra crunch and color, fast-cooking vegetables such as beans, peas, and corn can be added. You can use white onion instead of the more intense red onion. If you find the vegetables sticking on the bottom of the skillet without being fully cooked, add ½ cup water and cover. Once cooked, remove the lid and cook on very low until the water evaporates.
Prep Time:
10 mins
Cook Time:
30 mins
Total Time:
40 mins
Servings:
4
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Ingredients
3 tablespoons canola oil
2 teaspoons cumin seeds
1 teaspoon caraway seeds
½ red onion, chopped
4 cloves garlic, minced
1 head cauliflower, cut into florets with 1-inch stalks
1 large potato, diced
1 teaspoon red chili powder
1 teaspoon ground turmeric
1 teaspoon salt
¼ cup chopped fresh cilantro, or to taste
Directions
Heat oil in a skillet over medium heat. Add cumin and caraway seeds; cook until they begin to pop and oil bubbles, 1 to 2 minutes. Add onion and garlic; cook and stir until onion is soft and translucent, 5 to 10 minutes.
Stir in cauliflower and potato until coated with oil. Add chili powder, turmeric, and salt; stir to coat vegetables.
Cover skillet; cook over medium-low heat, stirring occasionally, until cauliflower and potatoes are softened, about 20 minutes. Sprinkle with cilantro.
Nutrition Facts (per serving)
| 220 | Calories |
| 11g | Fat |
| 28g | Carbs |
| 6g | Protein |
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| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 220 | |
| % Daily Value * | |
| Total Fat 11g | 14% |
| Saturated Fat 1g | 5% |
| Sodium 641mg | 28% |
| Total Carbohydrate 28g | 10% |
| Dietary Fiber 7g | 24% |
| Total Sugars 5g | |
| Protein 6g | 11% |
| Vitamin C 88mg | 98% |
| Calcium 70mg | 5% |
| Iron 3mg | 14% |
| Potassium 924mg | 20% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
