The potato is a firm favourite for a healthy, calorie-conscious diet.
Some people regard potatoes as a boring side dish, yet this wonderful tuber is packed with a unique combination of important nutrients, which is why the German Nutrition Society recommends them as part of a healthy, balanced daily diet. Potatoes contain plenty of starch, fibre, protein, vitamins (especially B and C) and minerals – and are naturally fat-free. Cooking makes the starch digestible and provides the body with usable carbohydrates. Incidentally, potatoes are wrongly regarded as fattening. 100 grams provide just 70 calories, which makes them ideal for a calorie-conscious diet. What’s more, you can use them to whip up a wide variety of delicious dishes quickly and easily.
Recipe tip: Vegan potato and cauliflower curry with tofu
Ingredients
- 2 shallots
- 1 clove of garlic
- 15 g fresh ginger
- 1 cauliflower
- 800 g potatoes, preferably waxy
- 2 tbsp coconut oil
- 2 tsp curry powder
- A pinch of ground chilli
- A pinch of cinnamon
- 1 tsp brown sugar
- A pinch of salt
- 400 ml coconut milk
- 400 ml vegetable stock
- 200 g plain tofu
- 1 organic lime
- 20 g fresh coriander
Method
1. Peel the shallots, garlic and ginger, and chop each one finely.
2. Wash the cauliflower, remove the leaves and stalk, and break the head into bite-sized florets. Wash and peel the potatoes, then cut them into 2 cm cubes.
3. Heat the coconut oil in a large saucepan over a medium heat. Add the shallots, garlic, ginger, curry powder, chilli, cinnamon and cane sugar, and fry gently for about 1 minute, stirring continuously. Add the potatoes and cauliflower, season with salt and fry gently for about 2 minutes, stirring constantly. Pour in the coconut milk and stock, bring to the boil, then cover and cook for about 15 minutes.
4. Meanwhile, drain the tofu, cut it into strips and add it to the curry just before the end of the cooking time. Squeeze the juice from the lime. Wash the coriander, shake it dry, remove only about 1 cm of the stalks and finely chop the coriander (the stalks are tender and contain most of the flavour).
5. Season the potato and cauliflower curry with salt and lime juice to taste, and serve sprinkled with coriander. Enjoy your meal!
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Thomas Musch
Publisher
