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A classic Sindhi one-pot curry where tender cauliflower and potatoes are slow-cooked in a savory onion and tomato base. This comforting dish is simple to make and bursts with authentic flavor.
For 4 servings
Prepare Vegetables: Wash the cauliflower and cut it into bite-sized florets. Peel the potatoes and cut them into 1-inch cubes. Finely chop the onions and tomatoes. Slit the green chilies lengthwise.
Sauté Onions and Aromatics: Heat oil in a heavy-bottomed pan or kadai over medium heat. Add the cumin seeds and let them splutter for about 30 seconds. Add the chopped onions and sauté for 7-8 minutes until they turn a deep golden brown. Stir in the ginger-garlic paste and slit green chilies, and cook for another minute until the raw aroma disappears.
Build the Masala Base: Reduce the heat to low. Add the turmeric powder, red chili powder, and coriander powder. Sauté for 30 seconds, being careful not to burn the spices. Add the chopped tomatoes and salt. Mix well and cook, stirring occasionally, for 6-8 minutes until the tomatoes break down completely and oil begins to separate from the masala.
Combine Vegetables with Masala: Add the potato cubes and cauliflower florets to the pan. Gently toss everything together for 2-3 minutes to ensure the vegetables are thoroughly coated with the masala.
Slow Cook the Curry: Pour in 1/2 cup of hot water, stir, and bring to a gentle simmer. Cover the pan with a tight-fitting lid and cook on low heat for 15-20 minutes. Stir gently every 5-7 minutes to prevent sticking. The vegetables should cook in their own steam until they are fork-tender.
Garnish and Serve: Once the vegetables are cooked through, check for seasoning and adjust salt if needed. Sprinkle with garam masala (if using) and freshly chopped coriander leaves. Gently mix, turn off the heat, and let it rest for 5 minutes before serving. Serve hot with phulka, roti, or as a side with dal and rice.
This recipe goes great with these complete meals
A classic Sindhi one-pot curry where tender cauliflower and potatoes are slow-cooked in a savory onion and tomato base. This comforting dish is simple to make and bursts with authentic flavor.
This indian recipe takes 45 minutes to prepare and yields 4 servings. At 242.41 calories per serving with 6.66g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Incorporate 1/2 cup of green peas (matar) or diced carrots along with the potatoes for added texture and nutrition.
Add 1/2 teaspoon of amchur (dry mango powder) or a squeeze of fresh lemon juice at the end of cooking for a tangy finish.
For a Sattvic or Jain version, omit the onions and ginger-garlic paste. Start by tempering cumin seeds in oil, add a pinch of asafoetida (hing), and proceed with the tomatoes and spices.
Stir in 1-2 tablespoons of fresh cream or cashew paste in the last few minutes of cooking for a richer, creamier consistency.
Cauliflower and potatoes are excellent sources of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
This dish is a good source of Vitamin C from cauliflower and tomatoes, which boosts immunity, and Vitamin B6 from potatoes, which is crucial for brain development and function.
Ingredients like turmeric (containing curcumin), ginger, and garlic are well-known for their powerful anti-inflammatory and antioxidant properties, which help combat oxidative stress in the body.
The potassium from potatoes and tomatoes helps regulate blood pressure. The dish is also low in saturated fat, contributing to overall cardiovascular wellness.
One serving of Seyal Phool Patata contains approximately 230-250 calories, making it a relatively light and healthy main dish. The exact count can vary based on the amount of oil used.
Yes, it is a very healthy dish. It is packed with fiber, vitamins, and minerals from the cauliflower, potatoes, and tomatoes. It is also plant-based and can be made with minimal oil.
Yes, you can. Follow the steps until adding the vegetables and water. Then, close the pressure cooker and cook for 1 whistle on medium heat. Let the pressure release naturally. This will reduce the cooking time significantly.
If the curry looks too dry and is sticking to the bottom, you can add a splash (1-2 tablespoons) of hot water, stir gently, and continue to cook with the lid on.
While you can freeze it, the texture of the potatoes may become slightly grainy upon reheating. It is best enjoyed fresh. If you do freeze it, store it in an airtight container for up to a month.
'Seyal' refers to a style of cooking where the ingredients, typically vegetables, are slow-cooked in a base of onions and/or tomatoes with minimal water, allowing them to cook in their own juices and steam.
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