Serves 4

Ingredients
1 cup bamboo shoots 1 teaspoon ginger, minced
2 cups potatoes, peeled, and cut into in. cubes 1/2 teaspoon turmeric
1 cup black-eyed peas, soaked overnight 1/2 teaspoon freshly ground pepper
1 cup onions, finely chopped 1 cup chicken or vegetable broth
3 dried red chillies 1 cup yoghurt
1 teaspoon cumin powder 1 cup chopped tomatoes
1 teaspoon coriander powder 3 tablespoons mustard oil
1 teaspoon chilli powder Salt to taste
1 teaspoon garlic, minced 1 tablespoon chopped cilantro for garnish

Method

  1. In a sauce pan heat oil, fry dried red chillies until dark. Add onions and saute until light brown.
  2. Add cumin, coriander, chilli powder, ginger, garlic, salt, and pepper.
  3. Fry for 1 min under low heat. Add potatoes to the onion mixture and saute for 5 min in medium heat.
  4. Sprinkle water if it starts to burn. Add soaked beans, bamboo shoots, tomatoes, yoghurt, and broth to the potatoes mixture; stir well. Bring to a boil, and let simmer for 15-20 min.
  5. under low heat until potatoes are fork-tender, and the gravy has attained its desired consistency. Garnish with chopped cilantro. Serve with rice, or roti.
Nutrient Composition Per Serving
MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 295 Carotene ( μg ) 399.96
Protein (g) 13.01 Vitamin C (mg) 16.78
Carbohydrate (g) 31.88 Mg (mg) 79.13
Fat (g) 12.87 Na (mg) 26.33
Fibre (g) 1.61 K (mg) 520.27
Minerals (g) 2.12 Mn (mg) 0.61
Calcium (mg) 103.25 Zn (mg) 1.69
Phosphorus (mg) 231.3 Cr (mg) 0.02
Iron (mg) 2.91

Modification

Reduce the amount of oil used for preparation
Ingredients
1 cup bamboo shoots 1 teaspoon ginger, minced
2 cups potatoes, peeled, and cut into in. cubes 1/2 teaspoon turmeric
1 cup black-eyed peas, soaked overnight 1/2 teaspoon freshly ground pepper
1 cup onions, finely chopped 1 cup chicken or vegetable broth
3 dried red chillies 1 cup yoghurt
1 teaspoon cumin powder 1 cup chopped tomatoes
1 teaspoon coriander powder 5 tablespoons mustard oil
1 teaspoon chilli powder Salt to taste
1 teaspoon garlic, minced 1 tablespoon chopped cilantro for garnish
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 250
Protein (g) 13.01
Carbohydrate (g) 31.88
Fat (g) 7.87
Fibre (g) 1.61
Minerals (g) 2.12