Cauliflower and Yam Recipe

Looking for an easy Cauliflower and Yam recipe? Learn how to make Cauliflower and Yam using healthy ingredients.


Submitted by lthompson123

Makes 4 servings



Curried vegetable dish adapted from Bal Arneson.

Recipe Ingredients for Cauliflower and Yam

2 T canola oil
1 med onion, chopped
1 T fresh ginger, grated
1 T coriander seeds
1 T cumin seeds
1 tsp turmeric
1 tsp salt
1 large tomato, chopped
150 g yam, cut into 1-inch chunks
575 g cauliflower, cut into bite-sized florets

Recipe Directions for Cauliflower and Yam

  1. Heat oil on medium-high heat in a large nonstick skillet. Add the onion and ginger and cook for 4 minutes or until onion is golden.

  2. Stir in coriander, cumin, turmeric, and salt; toast for 15 seconds and then add the tomatoes and yams. Cook until yams begin to get tender, 12-15 minutes.

  3. Add the cauliflower and stir well to combine. Place a tight fitting lid on the pan and cook until the cauliflower is tender-crisp, about 7-9 minutes.

Categories

Side Dish

Nutrition Facts
Serving Size 266.4g
Amount Per Serving
Calories
174
Calories from Fat
70
% Daily Value*
Total Fat
7.8g
12%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
635mg
26%
Potassium
950mg
27%
Total Carbohydrates
24.4g
8%
Dietary Fiber
6.6g
26%
Sugars
6.1g
Protein
4.6g
Vitamin A 10% Vitamin C 136%
Calcium 7% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • High in potassium
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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