Punjabi Recipes
 
Dum Aloo  
   
Serves 6

Ingredients

12 (750 gms.) smallish potatoes

8 tbsp. veg oil
2 tbsp. salt

1 medium size onion

10 blanched almonds
5 whole cardamom pods,
lightly crushed
2 tbsp. white poppy seeds
½ tsp. haldi (turmeric) powder
2 large black cardamom pods
2 whole dry red Kashmiri chilies
(or 2 tsp. red chili powder)
2 tsp. coriander powder
2 bay leaves
1.5 tsp whole cumin seeds
1 cup plain yoghurt, beaten
8 cloves garlic
1 tsp garam masala powder
1 one inch cube fresh ginger
 

Method
Peel potatoes, halve them, and soak for an hour in water and a tbsp. of salt.
Dry roast almonds, poppy seeds, cardamom, coriander, red chilies, 1 tsp. of cumin
seeds and grind them as finely as possible. Grate onion, ginger and garlic fine.
Fry potatoes until golden.
Remove, and drain. Add remaining half tsp. of cumin seeds, and grated onion to
the oil. Add the ginger -garlic paste.
Next, add crushed cardamom pods, turmeric (and red chili powder), then the nut
mixture and salt, and stir fry. Add yoghurt slowly, a tbsp. at a time, stirring continuously.
Add garam masala and 3/4 cup water.
Add potatoes. Cover tightly, and cook for 30 minutes. Stir occasionally.
Garnish with fresh coriander leaves.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

371

Carotene  ( μg )

30.54

Protein (g)

4.93

Vitamin C (mg)

21.97

Carbohydrate (g)

33.38

Mg  (mg)

75.32

Fat (g)

24.26

Na  (mg)

19.28

Fibre (g)

1.38

K  (mg)

336.77

Minerals (g)

1.65

Mn  (mg)

0.69

Calcium  (mg)

131.8

Zn  (mg)

1.18

Phosphorus  (mg)

123.52

Cr  (mg)

0.02

Iron  (mg)

1.82

 

 


Modification
Reduce the amount of oil used for preparation
Boil potatoes and roast them instead of frying


Ingredients

12 (750 gms.) smallish potatoes<

10 tbsp. veg oil
2 tbsp. salt

1 medium size onion

10 blanched almonds
5 whole cardamom pods,
lightly crushed
2 tbsp. white poppy seeds
½ tsp. haldi (turmeric) powder
2 large black cardamom pods
2 whole dry red Kashmiri chilies
(or 2 tsp. red chili powder)
2 tsp. coriander powder
2 bay leaves
1.5 tsp whole cumin seeds
1 cup plain yoghurt, beaten
8 cloves garlic
1 tsp garam masala powder
1 one inch cube fresh ginger
 

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal)

266

Protein (g)

4.93

Carbohydrate (g)

33.38

Fat (g)

12.6

Fibre (g)

1.38

Minerals (g)

1.65