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Low-oil cauliflower with potatoes, without tomato paste Calories
A home-style dish of cauliflower and potatoes, prepared with little oil and no tomato paste.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil cauliflower with potatoes, without tomato paste (250 g) has 163 calories. That works out to 65 calories per 100 g. It contains 26.3 g of carbs, 5.5 g of protein, 4.3 g of fat and 6.3 g of fiber. Its 47.5 mg of Vitamin C covers 53% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Low-oil cauliflower with potatoes, without tomato paste Nutrition Facts
Selected: 1 serving (medium) · 250 g
163
KCAL / 250G
Carbs
26.3g
· 10% DV
Protein
5.5g
· 11% DV
Fat
4.3g
· 6% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 13% · Fat 24%
Low-oil cauliflower with potatoes, without tomato paste nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 45 mg | 2% |
| Total carbohydrate | 26.3 g | 10% |
| Fiber | 6.3 g | 23% |
| Protein | 5.5 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Low-oil cauliflower with potatoes, without tomato paste?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 163 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (small) | 180 g | 117 kcal |
| 1 cup (medium) | 200 g | 130 kcal |
| 1 cup (large) | 250 g | 163 kcal |
| 1 bottle (medium) | 300 g | 195 kcal |
| 1 serving (large) | 350 g | 228 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Low-oil cauliflower with potatoes, without tomato paste
How do you make low-oil cauliflower with potatoes, without tomato paste?
To make low-oil cauliflower with potatoes, without tomato paste, soften onion in a little oil, add the potatoes and cauliflower, then add a small amount of water. Cover and simmer gently until the vegetables are tender, checking that the cauliflower does not overcook.
How do you stop the potatoes falling apart in low-oil cauliflower with potatoes, without tomato paste?
Use waxy potatoes, cut them into generous chunks, and avoid stirring the pot repeatedly. For low-oil cauliflower with potatoes, without tomato paste, add the cauliflower after the potatoes have started to soften so both vegetables finish cooking without the potatoes breaking down.
Can you roast low-oil cauliflower with potatoes, without tomato paste, instead of cooking it on the stove?
Yes, low-oil cauliflower with potatoes, without tomato paste, can be roasted on a sheet pan. Cut the vegetables into similar-sized pieces, coat them lightly with oil and seasonings, and turn them once so they brown evenly rather than steam.
What spices go well in low-oil cauliflower with potatoes, without tomato paste?
Cumin, paprika, black pepper, and turmeric all work well in low-oil cauliflower with potatoes, without tomato paste. For a more curry-like flavor, add curry powder; finish with fresh parsley or cilantro to balance the warm spices.
Can you use frozen cauliflower in low-oil cauliflower with potatoes, without tomato paste?
Yes, frozen cauliflower works in low-oil cauliflower with potatoes, without tomato paste. Add it while still frozen and allow for the extra moisture it releases; check it early because frozen florets can turn soft faster than fresh ones.
Why do the potatoes and cauliflower cook unevenly in low-oil cauliflower with potatoes, without tomato paste?
Potatoes are denser than cauliflower, so they usually take longer to become tender. Cut the potatoes smaller than the florets or start cooking them first, then add the cauliflower later to keep it from turning mushy.
How much water should you add to low-oil cauliflower with potatoes, without tomato paste?
Add just enough water to create steam and prevent the vegetables from sticking; low-oil cauliflower with potatoes, without tomato paste, should not be submerged like a soup. Start with a small amount and add more only if the pan becomes dry before the vegetables soften.
Can you make low-oil cauliflower with potatoes, without tomato paste, ahead for meal prep?
Yes, low-oil cauliflower with potatoes, without tomato paste, can be cooked ahead and refrigerated in a covered container for about 3–4 days. Reheat only the portion you need, and add a splash of water if the vegetables seem dry.
Does low-oil cauliflower with potatoes, without tomato paste, raise blood sugar?
It can raise blood sugar because potatoes contain digestible carbohydrate, while cauliflower adds fiber. Pairing low-oil cauliflower with potatoes, without tomato paste, with a protein-rich food and non-starchy vegetables can make the meal more balanced; people managing diabetes may need individualized advice.
Is low-oil cauliflower with potatoes, without tomato paste, served as a main dish or a side?
It can be served either way. Low-oil cauliflower with potatoes, without tomato paste, works as a vegetable side alongside beans, lentils, or a protein, and can make a light main meal when served with a substantial salad or another protein-rich accompaniment.
Low-oil cauliflower with potatoes, without tomato paste Vitamins & Minerals
Vitamins
Vitamin C
47.5mg · 53% DV
Vitamin K
30µg · 25% DV
B6
0.4mg · 24% DV
Folate
80µg · 20% DV
Minerals
Potassium ⭐
825mg · 24% DV
Phosphorus
130mg · 19% DV
Manganese
0.4mg · 17% DV
Copper
0.15mg · 17% DV
Sodium
45mg · 2% DV
Low-oil cauliflower with potatoes, without tomato paste Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil cauliflower with potatoes, without tomato paste
To burn the 163 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Low-oil cauliflower with potatoes, without tomato paste?
Low-oil cauliflower with potatoes, without tomato paste, is a home-style vegetable stew made by cooking cauliflower and potato gently with a little oil, often alongside onion and simple seasonings. With no tomato paste, the vegetables’ own flavours come through; the exact seasoning varies between kitchens.
The potatoes soften and make the dish more filling, while the cauliflower stays mild and tender. In Turkey it is commonly served warm as part of a lunch or dinner, with rice or bread and often yoghurt on the side. It is a vegetable-forward, relatively light choice; for an even lighter version, simmer the vegetables rather than frying them first.
How Nutritious Is Low-oil cauliflower with potatoes, without tomato paste?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Low-oil cauliflower with potatoes, without tomato paste Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Low-oil cauliflower with potatoes, without tomato paste Contain Allergens?
No known major allergens
Which Diets Is Low-oil cauliflower with potatoes, without tomato paste Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-oil cauliflower with potatoes, without tomato paste Fat Profile
SATURATED
0.63g
MONOUNSATURATED
2.13g
POLYUNSATURATED
1g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.