Aloo Gobi is a popular vegetarian dish in Indian cuisine that features potatoes (aloo) and cauliflower (gobi) cooked with aromatic spices. I’ve loved it for many years, but always wondered how I could add protein to it (on its own, it’s very low in protein) — until I thought of simply adding chicken!
Aloo Gobi isn’t only delicious, it also contains ingredients with a wide range of potential health benefits:
- Rich in Nutrients: Potatoes are a good source of essential nutrients such as vitamin C, vitamin B6, potassium, and dietary fiber. Cauliflower is also a nutritious vegetable, providing vitamins C and K, folate, and dietary fiber, and cancer-fighting glucosinolates.
- Antioxidant Properties: Potatoes, cauliflower, herbs, and spices contain antioxidants that help neutralize harmful free radicals in the body. Antioxidants play a role in reducing inflammation and protecting cells from damage.
- Digestive Health: The dietary fiber in potatoes and cauliflower can support a healthy gut microbiome and digestive function. Fiber also adds bulk to the stool and helps prevent constipation, as well as inducing feelings of satiety.
- Vitamins and Minerals: Potatoes, cauliflower, herbs, and spices provide essential vitamins and minerals necessary for overall health. For example, potatoes are a good source of vitamin C, while cauliflower is rich in vitamin K.
- Blood Sugar Regulation: The fiber in potatoes and cauliflower can help regulate blood sugar levels by slowing down the absorption of carbohydrates from the meal and improving insulin sensitivity.
Best of all, this simple one-pot dish is super quick and easy to prepare and gets better from spending time in the fridge — so why not make a big batch and eat it several times? Freezes well, too.
Chicken Aloo Gobi
- 3 tbsp olive oil extra virgin
- 1 tsp mustard seed optional, but worth buying if you enjoy Indian cuisine
- 1 tsp cumin seed optional, but worth buying if you enjoy Indian cuisine
- 1 large yellow onion diced
- 1 tbsp fresh garlic minced
- 1 tbsp fresh ginger grated on a Microplane greater or finely chopped
- 1 tsp ground coriander
- 1 tsp ground cumin only if you didn't use whole cumin seeds above)
- 1 tsp ground turmeric
- 1 tsp salt
- ½ tsp freshly ground black pepper
- ½ to 1 tsp red pepper flakes or chili powder adjust amount to your heat tolerance
- 8 oz potatoes peeled and cut into ¾-inch cubes; I like to use firm-cooking potatoes like Yukon Gold
- ½ cup (packed) cilantro stems and leaves separated; both coarsely chopped
- 1½ lbs chicken thigh (skinless, boneless) cut into ¼-inch strips; for a vegetarian version of this dish, replace with plant-based protein of your choice; extra-firm or baked tofu works well here.
- 1 cup chicken bone broth or vegetable stock if making a vegetarian version of this dish
- 1 medium cauliflower green outer leaves and core removed with a sharp paring knife; cut into roughly bite-size florets (not too small or they'll cook to mush)
- 1 tsp garam masala
- ½ cup frozen peas
- 1 cup grape tomatoes quartered; canned diced tomatoes work, too
- In a large skillet or shallow pot, warm the olive oil over medium heat. Add mustard and cumin seeds (if using) and saute, stirring, until they start to crackle and pop.
- Add the chopped onion with a pinch of salt and saute, stirring, for 5 minutes. Add the minced garlic and ginger, the spices (coriander, turmeric, chili, and cumin -- if using), salt & pepper, and saute for another minute, stirring.
- Add the cubed potatoes, chopped cilantro stems, and sliced chicken meat and saute for 3-4 minutes, stirring, until the meat is no longer pink. (Replace the chicken with vegetarian protein if making a vegetarian version of this dish.)
- Add chicken bone broth and bring to a gentle boil. Reduce heat to medium-low and cover. Cook for 8-10 minutes, or until the potatoes are almost done.
- Gently stir in the cauliflower, cover, and continue cooking for another 8-10 minutes until both potatoes and cauliflower are cooked (I like them al dente).
- Stir in the garam masala, peas, and chopped tomatoes, and cook for another 5 minutes (covered).
- Season to taste with salt and pepper. Scatter with the chopped cilantro leaves and serve immediately. I don't serve this with rice as there's enough carbohydrate here for me, but I love to accompany it with a keto naan (I'll post that recipe shortly). Sometimes I also add a blob of yogurt as a refreshing contrast to the spicy sauce.
- In a tightly sealed container, this keeps in the fridge for five days. Freezes well.