North East Recipes
 
Vegetable Thukpa (Himalayan Vegetable-Noodle Stew)  
 
Serves 4

Ingredients
1 lb. Tibetan noodles, similar to spaghetti, cavatelli 3 fresh chilies, julienned
3 cups assorted vegetables (cauliflower, carrots, green beans, mustard greens, potatoes) 1 bay leaf
1/2 lb. Spinach, washed and cut into pieces 1 cup tomatoes
1 cup onion, chopped 1/2 cup yogurt
1 tablespoon garlic, minced 2 tablespoon soy sauce
1 tablespoon ginger, minced 2 cups vegetable broth
1 teaspoon turmeric 2 tablespoons mustard oil
1 teaspoon cumin powder Salt and pepper
1/2 teaspoon jwanu (lovage seeds) 1 tablespoon chopped cilantro for garnish

Method
Cook noodles in boiling salted water until slightly undercooked. Drain and rinse. In a sauce pan heat 2 tablespoons of mustard oil. Add onions, fry till light brown. Add turmeric, garlic, ginger, cumin powder, and chilies. Stir well for 1 min. Put the assorted vegetables and stir-fry well, about 5 min. To the vegetable mixture add tomatoes, soy sauce, yogurt, broth, jwanu, bay leaf, salt and pepper and cook until vegetables are tender. Add the noodles and stew for 5 more minutes or until nice consistency of the sauce is attained. At last, add spinach and fold into the stewed noodles for a minute or so, until wilted. Garnish with chopped cilantro. Serve with roti.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

314

Carotene ( μg )

4406.3

Protein (g) 10.15 Vitamin C (mg) 41.44
Carbohydrate (g) 47.47 Mg  (mg) 71.89
Fat (g) 8.74 Na  (mg) 56.31
Fibre (g) 1.55 K  (mg) 286.6
Minerals (g) 2.18 Mn  (mg) 0.75
Calcium  (mg) 165.94 Zn  (mg) 0.74
Phosphorus  (mg) 142.48 Cr  (mg) 0.02
Iron  (mg) 5.62