Cauliflower curry is a comforting vegetarian dish featuring tender cauliflower florets simmered in a spiced tomato and onion gravy. It is a staple of home-style Indian cooking, frequently prepared for weeknight family dinners. It is best enjoyed hot alongside warm flatbreads or steamed rice.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1 medium Cauliflower (500 g)
- 2 tbsp Vegetable oil (27 g)
- 1 tsp Cumin seeds (2.2 g)
- 1 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 1 inch Ginger (15 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 1 tsp Coriander Powder (2.2 g)
- 0.5 tsp Red Chilli Powder (1.1 g)
- 2 medium Tomato (300 g)
- Salt, to taste
- 0.5 cup Water (118 g)
- 1 handful Fresh Coriander (28 g)
- Ingredients in total: 1.16 kg
- Weight lost in cooking: 360 g (mostly water boiling off)
- Net weight (cooked): 800 g · 4 servings of about 200 g
Method
- Cut the cauliflower into small, uniform florets and wash them thoroughly.
- Finely chop the onion, mince the garlic and ginger, and chop the tomatoes.
- Heat the vegetable oil in a large pan or heavy-based pot over medium heat.
- Add the cumin seeds to the hot oil and wait until they crackle and release their aroma.
- Add the chopped onion and sauté over medium heat until it becomes soft and translucent.
- Stir in the minced garlic and ginger, cooking for another minute until the raw smell fades.
- Add the turmeric, coriander powder, and red chilli powder, stirring briefly so they do not burn.
- Add the chopped tomatoes and salt, cooking until the tomatoes turn soft and the oil begins to separate at the edges of the pan.
- Add the cauliflower florets to the pan and toss well to coat them in the spice mixture.
- Pour in the water, reduce the heat to low, and cover the pan with a tight-fitting lid.
- Simmer for 10 to 12 minutes, or until the cauliflower is tender when pierced with a fork but not mushy.
- Remove the lid, stir gently, and garnish with fresh chopped coriander leaves before serving.
Nutrition
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Calories | 136 kcal | 67.8 kcal |
| Protein | 4.15 g | 2.08 g |
| Water | 171 mL | 85.7 mL |
| Sodium | 56.3 mg | 28.1 mg |
| Total Carbohydrates | 15.7 g | 7.86 g |
| Total Fat | 7.72 g | 3.86 g |
| Sugar | 6.11 g | 3.06 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Iron | 1.65 mg | 0.82 mg |
| Calcium | 66.3 mg | 33.1 mg |
| Magnesium | 40 mg | 20 mg |
| Potassium | 704 mg | 352 mg |
| Iodine | 1.88 mcg | 0.94 mcg |
| Phosphorus | 101 mg | 50.5 mg |
| Zinc | 0.71 mg | 0.36 mg |
| Chloride | 60.2 mg | 30.1 mg |
| Selenium | 1.74 mcg | 0.87 mcg |
| Copper | 0.17 mg | 0.083 mg |
| Fluoride | 1.27 mg | 0.63 mg |
| Manganese | 0.48 mg | 0.24 mg |
| Molybdenum | 1.28 mcg | 0.64 mcg |
| Chromium | 3.86 mcg | 1.93 mcg |
Fats
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.14 g | 0.57 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.59 g | 1.3 g |
| Omega-3 Fatty Acids | 0.12 g | 0.062 g |
| Polyunsaturated Fat | 3.8 g | 1.9 g |
| Omega-6 Fatty Acids | 3.68 g | 1.84 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.092 g | 0.046 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.94 g | 0.97 g |
Fibre
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Fiber | 4.84 g | 2.42 g |
| Soluble Fiber | 1.18 g | 0.59 g |
| Insoluble Fiber | 3.94 g | 1.97 g |
Vitamins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 76.8 mg | 38.4 mg |
| Folate (B9) | 95 mcg | 47.5 mcg |
| Niacin (B3) | 1.34 mg | 0.67 mg |
| Vitamin A | 60 mcg RAE | 30 mcg RAE |
| Thiamin (B1) | 0.13 mg | 0.063 mg |
| Vitamin B6 | 0.41 mg | 0.2 mg |
| Riboflavin (B2) | 0.12 mg | 0.062 mg |
| Pantothenic Acid (B5) | 1.03 mg | 0.52 mg |
| Vitamin E | 1.8 mg | 0.9 mg |
| Vitamin K | 49 mcg | 24.5 mcg |
| Biotin (B7) | 2.62 mcg | 1.31 mcg |
| Beta-Carotene | 681 mcg | 341 mcg |
Others
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Choline | 66 mg | 33 mg |
| Leucine | 243 mg | 122 mg |
| Lysine | 185 mg | 92.7 mg |
| Polyphenols | 257 mg | 129 mg |
| Methionine | 51.9 mg | 25.9 mg |
| Oxalates | 15.8 mg | 7.89 mg |
| Threonine | 150 mg | 74.8 mg |
| Tryptophan | 44.7 mg | 22.3 mg |
| Valine | 193 mg | 96.4 mg |
| Flavonoids | 81.7 mg | 40.9 mg |
| Histidine | 171 mg | 85.5 mg |
| Lutein / Zeaxanthin | 0.75 mg | 0.38 mg |
| Lycopene | 1.93 mg | 0.96 mg |
| Phenylalanine | 171 mg | 85.6 mg |
| Purines | 38.1 mg | 19.1 mg |
Proteins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Isoleucine | 160 mg | 79.9 mg |
Additives
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 510 mg | 255 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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