North East Vegetable Thukpa (Himalayan Vegetable-Noodle Stew)

Vegetable Thukpa (Himalayan Vegetable-Noodle Stew)

Serves 4

Ingredients
1 lb. Tibetan noodles, similar to spaghetti, cavatelli 3 fresh chillies, julienned
3 cups assorted vegetables (cauliflower, carrots, green beans, mustard greens, potatoes) 1 bay leaf
1/2 lb. Spinach, washed and cut into pieces 1 cup tomatoes
1 cup onion, chopped 1/2 cup yoghurt
1 tablespoon garlic, minced 2 tablespoon soya sauce
1 tablespoon ginger, minced 2 cups vegetable broth
1 teaspoon turmeric 2 tablespoons mustard oil
1 teaspoon cumin powder Salt and pepper
1/2 teaspoon jwanu (lovage seeds) 1 tablespoon chopped cilantro for garnish

Method

  1. Cook noodles in boiling salted water until slightly undercooked. Drain and rinse.
  2. In a sauce pan heat 2 tablespoons of mustard oil.
  3. Add onions, fry till light brown. Add turmeric, garlic, ginger, cumin powder, and chillies.
  4. Stir well for 1 min. Put the assorted vegetables and stir-fry well, about 5 min.
  5. To the vegetable mixture add tomatoes, soya sauce, yoghurt, broth, jwanu, bay leaf, salt and pepper and cook until vegetables are tender.
  6. Add the noodles and stew for 5 more minutes or until nice consistency of the sauce is attained.
  7. At last, add spinach and fold into the stewed noodles for a minute or so, until wilted. Garnish with chopped cilantro. Serve with roti.
Nutrient Composition Per Serving
MACRONUTRIENTS
MICRONUTRIENTS
Energy (Kcal) 314 Carotene ( μg ) 4406.3
Protein (g) 10.15 Vitamin C (mg) 41.44
Carbohydrate (g) 47.47 Mg (mg) 71.89
Fat (g) 8.74 Na (mg) 56.31
Fibre (g) 1.55 K (mg) 286.6
Minerals (g) 2.18 Mn (mg) 0.75
Calcium (mg) 165.94 Zn (mg) 0.74
Phosphorus (mg) 142.48 Cr (mg) 0.02
Iron (mg) 5.62