Kashmiri Recipes
 
Dum Nadru (Spicy Baked lotus Roots)  
   
Serves 10 - 12

Ingredients
11/ 2 kg lotus roots a pinch of hing
1 tsp lal mirch powder 2 tsp sugar
11/ 2 kg potatoes (optional) 4 pieces of laung
2 tsp dhania powder 1 tsp garam masala
11/ 2 kg peas (optional) 1 tsp zeera
1 inch piece ginger a bunch of hara dhania leaves
150 gm ghee or oil (preferably mustard) 2 hari mirch (finely chopped)
1 tsp sonth powder salt to taste

Method
Cut the lotus roots diagonally.
Wash well, to clean out the dirt from its cavities.
Peel and cut the potatoes into twos, and shell the peas.
Fry the lotus roots and potatoes till light brown and set aside.
In the remaining oil, splutter the hing, laung, zeera and add the lotus roots,
potatoes and peas.
Add a cup of salt water and the rest of the spices.
Allow to simmer for fifteen minutes till soft.
The vessel should be lifted and the vegetables tossed lightly from time to time.
When done, garnish with hara dhania.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 507 Carotene  ( μg ) 170.12
Protein (g) 15.90 Vitamin C  (mg) 39.0
Carbohydrate (g) 75.97 Mg  (mg) 100.42
Fat (g) 15.62 Na  (mg) 28.52
Fibre (g) 8.14 K  (mg) 498.9
Minerals (g) 2.45 Mn  (mg) 0.24
Calcium  (mg) 83.02 Zn  (mg) 0.84
Phosphorus  (mg) 383.74 Cr  (mg) 0.01
Iron  (mg) 3.66    

Modification
Reduce the amount of oil/ ghee used
Reduce the amount of potato used


Ingredients
11/ 2 kg lotus roots a pinch of hing
1 tsp lal mirch powder 2 tsp sugar
1 kg potatoes (optional), 4 pieces of laung
2 tsp dhania powder 1 tsp garam masala
11/ 2 kg peas (optional) 1 tsp zeera
1 inch piece ginger a bunch of hara dhania leaves
50 gm ghee or oil (preferably mustard) 2 hari mirch (finely chopped)
1 tsp sonth powder salt to taste

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 368
Protein (g) 15.1
Carbohydrate (g) 64.7
Fat (g) 5.6
Fibre (g) 7.94
Minerals (g) 2.2