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A comforting and simple cauliflower and potato curry from the heart of Odisha. This lightly spiced, homestyle tarkari is a perfect weeknight dinner, pairing beautifully with warm rotis or a side of dal and rice.
For 4 servings
Sauté Aromatics
Build the Masala Base
Cook the Vegetables
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A comforting and simple cauliflower and potato curry from the heart of Odisha. This lightly spiced, homestyle tarkari is a perfect weeknight dinner, pairing beautifully with warm rotis or a side of dal and rice.
This odia recipe takes 40 minutes to prepare and yields 4 servings. At 222.63 calories per serving with 6.02g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Finish and Garnish
For a more traditional Odia flavor, use 1 teaspoon of 'Pancha Phutana' (a five-spice blend of cumin, mustard, fenugreek, nigella, and fennel seeds) instead of just cumin seeds for tempering.
Add 1/2 cup of green peas (matar) along with the potatoes and cauliflower for extra sweetness and texture.
To make a gravy version, increase the water to 1.5 cups and add 2 tablespoons of cashew paste or tomato puree along with the spice powders to create a thicker sauce.
For a satvik version, omit the onion and ginger-garlic paste. Add a pinch of asafoetida (hing) to the hot oil after the cumin seeds.
Cauliflower and potatoes are good sources of dietary fiber, which aids in digestion, promotes gut health, and helps maintain stable blood sugar levels.
The use of spices like turmeric (containing curcumin) and ginger provides natural anti-inflammatory benefits, which can help reduce inflammation in the body.
This dish is a good source of essential nutrients. Cauliflower provides Vitamin C and K, while potatoes offer potassium and Vitamin B6, contributing to overall health and immunity.
One serving of Phula Kobi Aloo Tarkari contains approximately 230-250 calories, depending on the amount of oil used and the size of the vegetables.
Yes, it is a healthy and balanced dish. Cauliflower is low in calories and high in vitamins, while potatoes provide energy and potassium. The spices used, like turmeric, have anti-inflammatory properties. To make it healthier, you can reduce the amount of oil.
Absolutely. For a 'no onion, no garlic' version, simply skip those ingredients. You can add a pinch of asafoetida (hing) to the hot oil for a similar savory depth of flavor.
This tarkari pairs wonderfully with hot rotis, parathas, or puris. It also serves as an excellent side dish in a traditional Odia meal with dalma (lentil and vegetable stew) and steamed rice.
Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. Reheat thoroughly in a pan or microwave before serving.
Yes, you can use frozen cauliflower florets. You don't need to thaw them beforehand. Add them directly to the pan, but note that they may cook faster than fresh cauliflower, so adjust the cooking time accordingly.