Indian · Authentic-ish Indian
Aloo Gobi
204 kcal a serving, against 399 for the traditional version. That is 195 kcal off, or 49%, with 8.1g of protein. Serves 4. 45 minutes.
What the traditional version is
Chunks of potato and cauliflower florets deep-fried until blistered and golden, then tossed in a rich, oil-heavy pan with softened onions, garlic, ginger and a heavy dose of turmeric and cumin.
What changed, and what each change costs
100g of vegetable oil down to 15g, and switching the deep-fat fryer for the oven
Cauliflower and potato are basically flavour vacuums that absorb whatever hot fat you drop them into. I toss them in a strictly measured spoon of oil and roast them in a hot oven instead. You still get those dark, roasted edges and the sweet, concentrated flavour of the vegetables without the colossal slick of grease.
What it costs you. The vegetables won't have that incredibly rich, melt-in-the-mouth texture that only comes from being entirely submerged in hot oil. The dish feels drier and much more focused on the spices.
500g of potato down to 300g, while bumping the cauliflower up to 600g and adding 150g of frozen peas
Potatoes are heavy and starchy. By cutting them back and relying more on the cauliflower, you immediately drop the heavy carbohydrates. I threw the peas in because they add a brilliant pop of sweetness and fundamentally improve the texture of the dish.
What it costs you. This is a vegetable curry that actually tastes of vegetables. Nobody is going to mistake it for a massive pile of comforting carbs anymore. If you're deeply attached to the potato aspect, you'll definitely notice the missing bulk.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 399 | 204 |
| Protein | 6.7g | 8.1g |
| Fat | 26.2g | 5.1g |
| Saturated fat | 3.5g | 0.8g |
| Carbohydrate | 37.8g | 35.4g |
| Protein per 100 kcal | 1.7g | 4g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Indian prints the exact database row used for each ingredient, so any number here can be checked.
The method is in the book
This is a sharp, fiercely spiced bowl of vegetables that stands perfectly well on its own. I ditched the deep-frying to save you from a massive grease hangover, but I kept all the punchy cumin and turmeric that makes the original so brilliant. Adding the peas brings a bit of necessary sweetness to balance the earthy spices. It takes a bit of time in the oven, but letting the heat do the hard work is a brilliant trade.
The quantities and the method for this dish are in Authentic-ish Indian, along with 54 more. Buy the paperback