North East Recipes
 
Beans and Bamboo Shoots  

Serves 4
 

Ingredients

1 cup bamboo shoots

1 teaspoon ginger, minced
2 cups potatoes, peeled, and cut into in. cubes

1/2 teaspoon turmeric

1 cup black-eyed peas, soaked overnight
1/2 teaspoon freshly ground pepper
1 cup onions, finely chopped
1 cup chicken or vegetable broth
3 dried red chilies
1 cup yogurt
1 teaspoon cumin powder
1 cup chopped tomatoes
1 teaspoon coriander powder
3 tablespoons mustard oil
1 teaspoon chili powder
Salt to taste
1 teaspoon garlic, minced
1 tablespoon chopped cilantro for garnish

Method
In a sauce pan heat oil, fry dried red chilies until dark. Add onions and saute until light brown. Add cumin, coriander, chili powder, ginger, garlic, salt, and pepper. Fry for 1 min under low heat. Add potatoes to the onion mixture and saute for 5 min in medium heat. Sprinkle water if it starts to burn. Add soaked beans, bamboo shoots, tomatoes, yogurt, and broth to the potatoes mixture; stir well. Bring to a boil, and let simmer for 15-20 min. under low heat until potatoes are fork-tender, and the gravy has attained its desired consistency. Garnish with chopped cilantro. Serve with rice, or roti.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 295 Carotene ( μg ) 399.96
Protein (g) 13.01 Vitamin C (mg) 16.78
Carbohydrate (g) 31.88 Mg  (mg) 79.13
Fat (g) 12.87 Na  (mg) 26.33
Fibre (g) 1.61 K  (mg) 520.27
Minerals (g) 2.12 Mn  (mg) 0.61
Calcium  (mg) 103.25 Zn  (mg) 1.69
Phosphorus  (mg) 231.3 Cr  (mg) 0.02
Iron  (mg) 2.91    

Modification
Reduce the amount of oil used for preparation

Ingredients

1 cup bamboo shoots

1 teaspoon ginger, minced
2 cups potatoes, peeled, and cut into in. cubes

1/2 teaspoon turmeric

1 cup black-eyed peas, soaked overnight
1/2 teaspoon freshly ground pepper
1 cup onions, finely chopped
1 cup chicken or vegetable broth
3 dried red chilies
1 cup yogurt
1 teaspoon cumin powder
1 cup chopped tomatoes
1 teaspoon coriander powder
5 tsp mustard oil
1 teaspoon chili powder
Salt to taste
1 teaspoon garlic, minced
1 tablespoon chopped cilantro for garnish

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal)

250

Protein (g) 13.01
Carbohydrate (g) 31.88
Fat (g) 7.87
Fibre (g) 1.61
Minerals (g) 2.12