Recipes · Indian · Main Courses
Vindaloo
One serving has 537 kcal and 29 g protein, and at least a fifth of a woman's daily need of thiamin (116%), selenium (77%), zinc (58%), pyridoxine (58%), cobalamin (49%) and phosphorus (48%). Ready in 185 minutes.
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- Preparation: 125 min
- Cooking: 60 min
- Makes: 1 serving (339 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: pork, sulphite
Ingredients
- 160 g Pork shoulder, raw
- 50 g Onions, raw
- 8 g Garlic, raw
- 5 g Ginger, fresh
- 4 g Chilies, dried red
- 15 g Vinegar, cider
- 0.3 g Cinnamon
- 1 g Cumin
- 0.5 g Black pepper
- 0.2 g Cloves
- 0.5 g Turmeric
- 3 g Sugar, brown
- 10 g Vegetable oil
- 1.3 g Salt
- 80 g Water
Method
- Soak the dried red chilies in a little hot water for 10 minutes, then blend with the garlic, ginger, vinegar, cinnamon, cumin, black pepper and cloves into a smooth paste.
- Cut the pork into cubes, coat with the paste and marinate in the fridge for at least 2 hours, ideally overnight.
- Heat the oil in a heavy pot and fry the onion until golden-brown.
- Add the marinated pork along with all the paste, and fry for 5 minutes over medium-high heat.
- Stir in the turmeric, sugar, salt and water, bring to a boil, then cover and simmer gently for 45-55 minutes, stirring occasionally, until the pork is tender and the sauce has thickened.
- Check the pork is cooked through, adjust the seasoning, and serve hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 537 kcal | 25% |
| Carbohydrates | 15.6 g | |
| Water | 250 mL | |
| Fiber | 2.8 g | 10% |
| Protein | 29.4 g | 61% |
| Tryptophan | 0.35 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.5 g | |
| Methionine | 0.72 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.95 g | |
| Valine | 1.5 g | |
| Histidine | 1.1 g | |
| Fat | 39.4 g | |
| Monounsaturated | 15.3 g | |
| Polyunsaturated | 9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.8 g | |
| Saturated | 11.6 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 114 mg | |
| Calcium | 75.5 mg | 8% |
| Copper | 0.23 mg | 26% |
| Iron | 3.3 mg | 18% |
| Magnesium | 49.6 mg | 16% |
| Manganese | 0.67 mg | 37% |
| Phosphorus | 335 mg | 48% |
| Potassium | 737 mg | 16% |
| Selenium | 42.5 µg | 77% |
| Sodium | 623 mg | |
| Zinc | 4.7 mg | 58% |
| Thiamin (vitamin B1) | 1.3 mg | 116% |
| Riboflavin (vitamin B2) | 0.52 mg | 47% |
| Niacin (vitamin B3) | 6.7 mg | 48% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.76 mg | 58% |
| Folate (vitamin B9) | 20.7 µg | 5% |
| Cobalamin (vitamin B12) | 1.2 µg | 49% |
| Choline | 107 mg | 25% |
| Vitamin A | 57 µg | 8% |
| Vitamin C | 8.9 mg | 12% |
| Vitamin D (D2 + D3) | 112 IU | 19% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 24.4 µg | 27% |
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
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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