Recipes · Nepalese · Soups and Broths
Aloo Tama
One serving has 236 kcal and 7 g protein, and at least a fifth of a woman's daily need of copper (41%), manganese (39%), pyridoxine (37%), vitamin C (33%), folate (29%) and thiamin (22%). Ready in 293 minutes.
- Preparation: 245 min
- Cooking: 48 min
- Makes: 1 serving (468 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: mustard
Ingredients
- 80 g Potatoes, raw
- 60 g Bamboo shoots, canned
- 15 g Black-eyed peas, dried
- 40 g Tomatoes, raw
- 4 g Garlic, raw
- 3 g Ginger, fresh
- 0.5 g Turmeric
- 0.5 g Cumin
- 0.3 g Fenugreek seeds
- 1 g Chilies, dried red
- 10 g Mustard oil
- 1.3 g Salt
- 250 g Water
- 2 g Cilantro, fresh
Method
- Soak the black-eyed peas in water for at least 4 hours, then drain and boil in fresh water for 25-30 minutes until tender; drain and set aside.
- Heat the mustard oil in a pot until it just starts to smoke, then sizzle the fenugreek seed and dried red chili for a few seconds.
- Add the garlic and ginger and fry for 30 seconds, then add the tomato, turmeric and cumin, and cook until the tomato softens.
- Add the diced potato, bamboo shoots, cooked black-eyed peas, salt and water, and bring to a boil.
- Lower the heat and simmer for 15-18 minutes until the potato is tender and the soup has a pleasant sour tang from the bamboo shoots.
- Scatter with cilantro and serve hot as a soup, with rice on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 236 kcal | 11% |
| Carbohydrates | 29.8 g | |
| Water | 416 mL | |
| Fiber | 5.3 g | 18% |
| Protein | 7.2 g | 15% |
| Tryptophan | 0.08 g | |
| Threonine | 0.25 g | |
| Isoleucine | 0.26 g | |
| Leucine | 0.44 g | |
| Lysine | 0.41 g | |
| Methionine | 0.1 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.34 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.33 g | |
| Histidine | 0.17 g | |
| Fat | 10.8 g | |
| Monounsaturated | 6 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 1.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 58.3 mg | 6% |
| Copper | 0.37 mg | 41% |
| Iron | 3.1 mg | 17% |
| Magnesium | 62.5 mg | 20% |
| Manganese | 0.7 mg | 39% |
| Phosphorus | 148 mg | 21% |
| Potassium | 729 mg | 16% |
| Selenium | 2.7 µg | 5% |
| Sodium | 531 mg | |
| Zinc | 1.4 mg | 17% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.11 mg | 10% |
| Niacin (vitamin B3) | 1.7 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.6 mg | 12% |
| Pyridoxine (vitamin B6) | 0.48 mg | 37% |
| Folate (vitamin B9) | 117 µg | 29% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 29.8 mg | 7% |
| Vitamin A | 38.2 µg | 5% |
| Vitamin C | 24.4 mg | 33% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.79 mg | 5% |
| Vitamin K | 13 µg | 14% |
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
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.