Recipes · Indian · Main Courses
Dum Aloo (Indian Slow-Cooked Potato Curry)
One serving has 362 kcal and 8 g protein, and at least a fifth of a woman's daily need of copper (54%), pyridoxine (42%), vitamin K (41%), vitamin C (36%), manganese (33%) and phosphorus (33%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (368 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 200 g Potatoes, red, raw
- 60 g Yogurt, plain
- 50 g Tomato puree
- 30 g Onions, raw
- 4 g Garlic, raw
- 4 g Ginger, fresh
- 15 g Vegetable oil
- 1 g Chili powder
- 1 g Coriander seeds
- 1 g Cumin
- 0.5 g Fennel seeds
- 0.3 g Garlic powder
- 1.5 g Salt
Method
- Boil the baby potatoes until just tender, then peel and prick each all over with a fork.
- Heat the oil and fry the potatoes over medium heat until lightly golden on all sides, then set aside.
- In the same pan, fry the onion, garlic and ginger 5 minutes, then add the tomato puree, chili powder, coriander, cumin, fennel and asafoetida-style garlic powder, and cook 6-8 minutes.
- Whisk in the yogurt off the heat to prevent curdling, then return to a low simmer, add the salt and potatoes, and cook covered 12-15 minutes until the potatoes are infused with the sauce.
- Serve hot, garnished with a little cilantro if you like.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 362 kcal | 17% |
| Carbohydrates | 45.9 g | |
| Water | 291 mL | |
| Fiber | 6.1 g | 21% |
| Protein | 7.9 g | 16% |
| Tryptophan | 0.07 g | |
| Threonine | 0.25 g | |
| Isoleucine | 0.27 g | |
| Leucine | 0.45 g | |
| Lysine | 0.44 g | |
| Methionine | 0.13 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.31 g | |
| Tyrosine | 0.22 g | |
| Valine | 0.41 g | |
| Histidine | 0.14 g | |
| Fat | 18 g | |
| Monounsaturated | 4.3 g | |
| Polyunsaturated | 9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.9 g | |
| Saturated | 3.7 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 7.8 mg | |
| Calcium | 143 mg | 14% |
| Copper | 0.49 mg | 54% |
| Iron | 3.6 mg | 20% |
| Magnesium | 79 mg | 25% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 231 mg | 33% |
| Potassium | 1,361 mg | 29% |
| Selenium | 4 µg | 7% |
| Sodium | 780 mg | |
| Zinc | 1.5 mg | 18% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 3.4 mg | 24% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.55 mg | 42% |
| Folate (vitamin B9) | 52.5 µg | 13% |
| Cobalamin (vitamin B12) | 0.22 µg | 9% |
| Choline | 55.8 mg | 13% |
| Vitamin A | 44.7 µg | 6% |
| Vitamin C | 26.9 mg | 36% |
| Vitamin D (D2 + D3) | 1.2 IU | 0% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 36.5 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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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