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Aloo gobi soup

Aloo gobi soup recipe

15 ratings

Inspired by the classic Indian combination of potato and cauliflower (aloo gobi), this healthy, hearty soup topped with crispy fried potatoes makes a budget-friendly dish you'll love. Cumin, chilli, ginger and turmeric all go into this spiced soup for deliciously fragrant results. See method

  • Serves 4
  • 20 mins to prepare and 25 mins to cook
  • 174 calories / serving
  • Freezable
  • Healthy

Ingredients

  • 2 Maris Piper potatoes (about 200g), peeled and cut into cubes
  • 2 tbsp olive oil
  • 1 small onion, finely chopped
  • ½ head of cauliflower (about 200g), roughly chopped into small florets
  • 3 garlic cloves, sliced
  • ½ red chilli, deseeded and finely chopped
  • 5cm piece ginger, peeled and grated
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 tbsp tomato purée
  • 400g tin chopped tomatoes
  • 1 vegetable stock cube, made up with 500ml hot water
  • 100g Greek-style yogurt
  • 1 tsp nigella seeds
  • handful fresh coriander, finely chopped

Each serving contains

  • Energy

    725kj
    174kcal     9%

  • Fat

    9g 13%

  • Saturates

    3g 14%

  • Sugars

    8g 9%

  • Salt

    1.6g 26%

of the reference intake
Carbohydrate 18.8g Protein 5.5g Fibre 3.6g

Method

  1. Bring a saucepan of water to the boil; add the potatoes. Simmer for 8 mins until just soft. Drain; set aside.
  2. Meanwhile, heat half the oil in a large, heavy-based pan over a medium heat. Add the onion and cook for 3-4 mins until it begins to soften. Stir in the cauliflower, garlic, chilli and ginger, cook for 1 min, then add the ground cumin and turmeric. Fry for 2 mins, then cover and reduce the heat to low. Cook for 5-6 mins until soft.
  3. Remove the lid and stir in the tomato purée and chopped tomatoes. Bubble over a medium heat for 6-8 mins until thickened. Stir in the stock and half the cooked potatoes. Remove from the heat and blitz with a stick blender until smooth. Stir through the yogurt and return the pan to a low heat. Season.
  4. Meanwhile, heat the remaining oil in a small frying pan over a high heat.Add the reserved potatoes and fry for 4-6 mins, turning frequently, until golden and crispy. Remove from the pan with a slotted spoon and set aside to drain on kitchen paper. Serve the soup in bowls, scattered with the potatoes and topped with the nigella seeds and coriander.

Tip: Use fresh stock or vegetable stock pots instead of cubes to make this soup gluten-free.

Freezing and defrosting guidelines (freeze without topping)

In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

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