Estimated Nutrition (whole recipe, rough)
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Cloves | 1 tsp ground (2g) | 7 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- dollop of oil
- 2 cloves garlic
- 1 large onion/2 smaller ones
- 3 large tomatoes
- 1 cup precooked chickpeas/lentils
- 1 large carrot
- 1 medium potato
- any other vegetables you might feel like
- 1/4 teaspoon each salt, ground cloves, ground tumeric
- 1/2 teaspoon each cinnamon, ground chilli peppers
- 2 teaspoon cumin
- =
Directions
Chop up your vegetables into bite sized pieces, and crush your garlic, or chop finely.
Heat oil in heavy based pan (with fitting lid!) and cook onions and garlic until onion is clear.
Add all the spices, stir, gasp, choak, put exhaust fan on.
Add tomatoes & stir. They should liquify a lot, and stop you gasping.
Add other vegetables, and chick peas, and stir.
Cover with a tight lid, and leave to cook for 15 mins or until vegetables are cooked. Stir occassionally, and you may need to add a little water, depending on how juicy your tomatoes are.
A little soy yoghurt is a nice addition to this too, makes it nice and smooth, but still with a bite.
This is a recipe I got from my good friend Ali. It is (apparently) a traditional Pakistani curry. You can substitute any vegetables above, except the tomatoes and the onions, as long as you keep to about the same amount.