Recipes · Nepalese · Side Dishes
Kinema
One serving has 265 kcal and 17 g protein, and at least a fifth of a woman's daily need of manganese (79%), copper (66%), iron (41%), magnesium (33%), zinc (33%) and vitamin C (31%). Ready in 23 minutes.
- Preparation: 5 min
- Cooking: 18 min
- Makes: 1 serving (198 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
- Contains: mustard, soy
Ingredients
- 80 g Natto
- 30 g Onions, raw
- 30 g Tomatoes, raw
- 3 g Garlic, raw
- 2 g Ginger, fresh
- 0.3 g Turmeric
- 2 g Chili peppers, green, raw
- 8 g Mustard oil
- 1 g Salt
- 40 g Water
- 2 g Cilantro, fresh
Method
- Heat the mustard oil in a pan and fry the onion until soft and lightly golden.
- Add the garlic, ginger and green chili, and cook for a minute, then add the tomato and turmeric and cook until the tomato softens.
- Stir in the fermented soybeans (kinema; natto is a close relative and good substitute) and mix well to coat in the spices.
- Add the water and salt, and simmer for 8-10 minutes, stirring occasionally, until it thickens into a light, sticky curry.
- Scatter with cilantro and serve as a side dish with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 265 kcal | 13% |
| Carbohydrates | 15.9 g | |
| Water | 146 mL | |
| Fiber | 5.5 g | 18% |
| Protein | 16.4 g | 34% |
| Tryptophan | 0.19 g | |
| Threonine | 0.67 g | |
| Isoleucine | 0.76 g | |
| Leucine | 1.2 g | |
| Lysine | 0.95 g | |
| Methionine | 0.17 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.78 g | |
| Tyrosine | 0.46 g | |
| Valine | 0.84 g | |
| Histidine | 0.42 g | |
| Fat | 16.9 g | |
| Monounsaturated | 6.7 g | |
| Polyunsaturated | 6.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.7 g | |
| Saturated | 2.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 193 mg | 19% |
| Copper | 0.59 mg | 66% |
| Iron | 7.3 mg | 41% |
| Magnesium | 102 mg | 33% |
| Manganese | 1.4 mg | 79% |
| Phosphorus | 163 mg | 23% |
| Potassium | 742 mg | 16% |
| Selenium | 7.7 µg | 14% |
| Sodium | 399 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 0.29 mg | 2% |
| Pantothenic acid (vitamin B5) | 0.27 mg | 5% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 18.7 µg | 5% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 51.3 mg | 12% |
| Vitamin A | 20.5 µg | 3% |
| Vitamin C | 23.2 mg | 31% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.26 mg | 2% |
| Vitamin K | 27.6 µg | 31% |
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.
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