Recipes · Indian · Main Courses
Dopiaza (Indian Double-Onion Curry)
One serving has 454 kcal and 39 g protein, and at least a fifth of a woman's daily need of pyridoxine (85%), selenium (80%), niacin (76%), phosphorus (63%), cobalamin (52%) and zinc (45%). Ready in 65 minutes.
- Preparation: 25 min
- Cooking: 40 min
- Makes: 1 serving (402 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein, Low carb
- Contains: dairy, poultry
Ingredients
- 180 g Chicken thighs, boneless, skinless, raw
- 120 g Onions, raw
- 6 g Garlic, raw
- 6 g Ginger, fresh
- 40 g Yogurt, plain
- 30 g Tomatoes, raw
- 15 g Vegetable oil
- 1 g Chili powder
- 0.5 g Turmeric
- 1 g Coriander seeds
- 1 g Cumin
- 0.2 g Cardamom
- 0.2 g Cinnamon
- 1.5 g Salt
Method
- Slice half the onion into thin half-moons and finely chop the rest.
- Heat the oil and fry the chopped onion, garlic and ginger over medium heat 6-8 minutes until golden.
- Stir in the turmeric, chili powder, coriander, cumin, cardamom and cinnamon, then add the tomato and cook 5 minutes until softened.
- Add the chicken, yogurt and salt, cover and simmer 15-20 minutes, stirring occasionally.
- In a separate small pan, fry the sliced onion in a little oil until soft and lightly golden, then fold it into the curry for the last 5 minutes of cooking, keeping some of its texture, until the chicken is fully cooked through.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 454 kcal | 21% |
| Carbohydrates | 19.4 g | |
| Water | 316 mL | |
| Fiber | 3.8 g | 13% |
| Protein | 39.4 g | 82% |
| Tryptophan | 0.43 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.2 g | |
| Lysine | 3.5 g | |
| Methionine | 1.1 g | |
| Cystine | 0.44 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 24.6 g | |
| Monounsaturated | 6.8 g | |
| Polyunsaturated | 10.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.1 g | |
| Saturated | 5.2 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 174 mg | |
| Calcium | 127 mg | 13% |
| Copper | 0.25 mg | 28% |
| Iron | 3.3 mg | 18% |
| Magnesium | 75.7 mg | 24% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 438 mg | 63% |
| Potassium | 857 mg | 18% |
| Selenium | 44.1 µg | 80% |
| Sodium | 810 mg | |
| Zinc | 3.6 mg | 45% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.47 mg | 43% |
| Niacin (vitamin B3) | 10.6 mg | 76% |
| Pantothenic acid (vitamin B5) | 0.39 mg | 8% |
| Pyridoxine (vitamin B6) | 1.1 mg | 85% |
| Folate (vitamin B9) | 38.6 µg | 10% |
| Cobalamin (vitamin B12) | 1.3 µg | 52% |
| Choline | 116 mg | 27% |
| Vitamin A | 51.5 µg | 7% |
| Vitamin C | 15.7 mg | 21% |
| Vitamin D (D2 + D3) | 2.6 IU | 0% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 37.1 µg | 41% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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