Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cauliflower, separated into small florets | 480 g | Sweet, Astringent · Cooling |
 Potatoes, peeled and cut into cubes | 320 g | Sweet, Astringent · Cooling |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Turmeric, ground | 2 g | Bitter, Pungent, Astringent · Heating |
 Ghee, for the pan | 22 g | Sweet · Cooling |
 Cilantro leaves, roughly chopped | 18 g | Astringent, Bitter · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 130 g | Whole culinary ingredient |
Step-by-Step Preparation
- Heat 130 ml (about 1/2 cup) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Toast cumin in ghee, add the potato cubes. Give the spices about 30 seconds before adding the larger pieces, then continue over medium-low heat for 2–3 minutes, moving the pan often, until the raw aroma is gone.
- Turn them until their surfaces begin to color. Work over gentle medium heat for 11–13 minutes; continue once a thin knife slides through the largest piece without resistance.
- Fold in the cauliflower florets with turmeric and coriander, splash in hot water. Work over low heat for 4–6 minutes, folding from the bottom until the mixture is even, hot through, and no raw spice aroma remains.
- Cover until both vegetables are tender. Keep the pot covered over steady low heat for 18–20 minutes; check once at the midpoint and continue until a thin knife slides through the largest piece without resistance.
- Uncover to dry the pan, season the aloo gobi. Use medium heat for 5–7 minutes, stirring every minute, until visible steam subsides and a spoon drawn over the base leaves it dry.
- Scatter chopped cilantro over it just before serving. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Rest Punjabi Cumin Aloo Gobi for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Cumin and thorough cooking help balance the dry qualities of cauliflower and potato Vata: add a little extra ghee and cook the florets very tender. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: reduce the potato portion and keep the fat light.
USDA Nutrition Facts for Punjabi Cumin Aloo Gobi
| Nutrient | Per 100g | Per Serving (1 serving (246g)) |
|---|---|---|
| Energy (Calories) | 61 kcal | 152 kcal |
| Protein | 1.8 g | 4.5 g |
| Total Carbohydrates | 8.8 g | 21.8 g |
| Dietary Fiber | 2.1 g | 5.1 g |
| Total Sugars | 1.2 g | 3.0 g |
| Total Fat | 2.6 g | 6.5 g |
| Calcium | 25.8 mg | 63.6 mg |
| Iron | 1.05 mg | 2.58 mg |
| Magnesium | 19.6 mg | 48.5 mg |
| Phosphorus | 46.4 mg | 114.6 mg |
| Potassium | 314 mg | 774 mg |
| Sodium | 176 mg | 435 mg |
| Zinc | 0.30 mg | 0.74 mg |
| Copper | 0.07 mg | 0.18 mg |
| Manganese | 0.20 mg | 0.50 mg |
| Selenium | 0.6 µg | 1.6 µg |
| Vitamin C | 30.5 mg | 75.2 mg |
| Vitamin A (RAE) | 25.2 µg | 62.2 µg |
| Vitamin E | 0.28 mg | 0.68 mg |
| Vitamin K | 14.1 µg | 34.8 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.14 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.65 mg | 1.60 mg |
| Vitamin B6 | 0.19 mg | 0.47 mg |
| Folate (DFE) | 33.8 µg | 83.4 µg |
| Choline | 26.4 mg | 65.2 mg |
