Beans and Bamboo Shoots
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
- In a sauce pan heat oil, fry dried red chillies until dark. Add onions and saute until light brown.
- Add cumin, coriander, chilli powder, ginger, garlic, salt, and pepper.
- Fry for 1 min under low heat. Add potatoes to the onion mixture and saute for 5 min in medium heat.
- 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.
- 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 | |||
|---|---|---|---|
| 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 |