Estimated Nutrition (whole recipe, rough)
Counts 20 of 21 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 20 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Potato | 1 medium (173g) baked | 161 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Butter | 1 tbsp (14g) | 102 |
| Yogurt | 170g plain Greek | 100 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Cardamom | 1 tsp ground (2g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Mint | 2 tbsp fresh (3g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Peppermint | not in our table | 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
- 3 large onions, sliced
- 4 tblsp. butter, or Clarified butter
- 6 chili peppers, crushed into a paste, or 2 tsp. cayenne pepper
- 1 2-inch piece of fresh ginger
- 10 cloves garlic
- 1/2 cup dry lentils, pre-soaked
- 1/2 lb fresh green peas, shelled
- 1/2 lb carrots, chopped
- 1/2 lb green beans, chopped
- 3 large tomatoes, chopped
- 6 whole cloves
- 1 4-inch stick of cinnamon
- 6 cardamom pods, crushed
- 1 tsp. turmeric
- 3 sprigs of fresh mint, or ½ tsp. dried mint leaves, pounded
- 2 cups long-grain white rice (Basmati is a good choice), uncooked
- 6 large potatoes, chopped into large chunks
- 1 - 2 tsp. salt
- yogurt
Directions
In a large, heavy skillet or stew pot, fry the onions in butter until they are golden brown. With a slotted spoon, remove about 1/3 of the slices and set aside. Add to the pot the ginger, garlic and chili paste, and fry for 5 or 6 minutes, stirring constantly. Then add the lentils, green peas, carrots and green beans. Reduce heat and cook for 15 minutes, adding more butter, or a bit of oil, if necessary.
Add tomatoes, spices and mint, and stir for 5 minutes. Then pour in about a cup of hot water, cover, and simmer until vegetables are about half cooked. Add rice, potatoes, salt, and another 4 - 5 cups of hot water (use the lesser amount if your vegetables have created quite a bit of liquid). Cover again, and cook for another 20 - 30 minutes until rice is done and water is absorbed.
To serve, garnish with the reserved onion slices, and pass around a bowl of yogurt as a sauce.
Category:South African Recipes
Category:South African Vegetarian