Estimated Nutrition (whole recipe, rough)
Counts 11 of 14 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Yogurt | 170g plain Greek | 100 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Fenugreek | not in our table | 0 |
| Seed | not in our table | 0 |
| Coriander | 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
- 1 tablespoon fenugreek seeds or methi
- ½ teaspoon onion seeds
- ½ teaspoon salt
- 1 teaspoon hot masala or garam masala
- ½ teaspoon turmeric powder or haldi
- ½ teaspoon curry powder
- ½ teaspoon coriander powder
- ½ teaspoon cumin powder
- ¼ teaspoon chile powder or mirchi
- 1½ teaspoons paprika
- 4 garlic cloves, peeled and cleaned
- 2 tablespoons vegetable oil
- 1 thumb-sized piece fresh ginger
- 2 jalapeño peppers (seeds and all)
- 1 bunch fresh cilantro , washed, long stems cut off
- ¼ cup lemon juice
- 1 cup plain yogurt (yogurt hung in cheesecloth to remove excess liquid works best)
Directions
Toast the fenugreek and onion seeds first by heating and tossing in a sauté pan for several minutes. Grind them together using a mortar and pestle or spice grinder.
In a food processor , blend fenugreek and onion seeds with the salt, garam masala, turmeric, curry powder, coriander powder, cumin, chili powder, paprika, garlic, vegetable oil, ginger, jalapeños, cilantro and lemon juice until all the ingredients become a smooth paste.
Spoon the mixture into a large mixing bowl and stir in the yogurt.
Marinate meat or fish for 8 hours (or bathe first in white distilled vinegar for shorter marination time). Tofu, vegetables or paneer can be tossed into the marinade just before grilling. Use the marinade to baste over the grill.