Kashmiri Recipes
 
Rista (Pounded Meat Balls In Onion Gravy)  
   
Serves 6

Ingredients
11/1,kg meat (fresh boneless mutton pieces) 6 bari elaichis(black cardamom)
(ground)
2 tsp sonth (powdered dried ginger) 4 tbsp onion paste salt to taste (made from 4 medium onions)
1 tsp dalchini(cinnamon) (powdered)
 1 cup mowal extract (red edible
colourant)
30 ml ghee 4 tsp sonth(dried ginger) powder
2 tsp lal mirch powder(red chillies)  

Method
On a smooth-surfaced stone, pound. the pieces of mutton with a wooden mallet till they turn to pulp, Add a pinch of sonth, salt, bari elaichi and continue pounding.
Turn the pulp into round boils of about one and a quarter inch diameter, In a round-bottomed degchi, boil a liter of water and place the meat balls one by one in it.
Stir them slowly for about five minutes. Remove the meat boils and set aside.
In a separate vessel, pour the ghee/oil and bring it to a boil.
Add all the ingredients except the onion paste.
Add two cups of water and immerse the meat boils. Now add the onion paste to the mixture. While it is simmering, add a cupful of mowal and allow it to simmer further till the ghee/oil appears on the surface. The dish is now ready.
Note :
Mowal is an extract of cockscomb flowers used in several Kashmiri Muslim dishes as a colourant. The cockscomb flowers ore harvested, dried in the shade and sold in the market by green grocers. The extract is obtained by boiling the flowers in water and when they cool, by filtering them through -a muslin cloth.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 546 Carotene  ( μg ) 60.25
Protein (g) 46.92 Vitamin C (mg) 1.10
Carbohydrate (g) 2.95 Mg  (mg) 24.73
Fat (g) 38.45 Na  (mg) 83.13
Fibre (g) 1.02 K  (mg) 696.53
Minerals (g) 3.54 Mn  (mg) 0.45
Calcium  (mg) 385.52 Zn  (mg) 0.18
Phosphorus  (mg) 391.83 Cr  (mg) 0.004
Iron  (mg) 6.6  

 

Modification
Choose to use lean meat like chicken, lean goat meat, beef muscle, etc.
Reduce the amount of ghee used.
Partially substitute ghee with oil

Ingredients

11/1,kg meat (fresh boneless mutton
pieces)

6 bari elaichis(black cardamom)
(ground)
2 tsp sonth (powdered dried ginger)
4 tbsp onion paste salt to taste
(made from 4 medium onions)
1 tsp dalchini(cinnamon) (powdered)
 1 cup mowal extract (red edible
colourant)
30 ml ghee
 4 tsp sonth(dried ginger) powder
2 tsp lal mirch powder(red chillies)  

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal)

356
Protein (g)

54.17
Carbohydrate (g)

2.95
Fat (g)

14.2
Fibre (g)

1.02
Minerals (g)

3.04