Recipes · Nepalese · Main Courses

Tehri (Spiced Vegetable Rice with Potato and Peas)

One serving has 588 kcal and 14 g protein, and at least a fifth of a woman's daily need of manganese (118%), vitamin C (109%), folate (72%), thiamin (70%), pyridoxine (62%) and vitamin K (60%). Ready in 55 minutes.

• Preparation: 25 min
• Cooking: 30 min
• Makes: 1 serving (674 g)
• Difficulty: Easy
• Diets: Vegan, Dairy-free, Gluten-free
• Contains: mustard

Ingredients

• 80 g Basmati rice
• 80 g Potato
• 60 g Cauliflower
• 30 g Carrot
• 40 g Peas, frozen
• 55 g Onions (for the rice and the salad)
• 70 g Tomatoes (for the rice and the salad)
• 50 g Cucumber (for the salad)
• 5 g Ginger, fresh
• 4 g Garlic
• 3 g Green chilli
• 12 g Mustard oil
• 1 g Cumin seeds
• 0.3 g Bay leaf
• 0.5 g Cinnamon stick
• 0.2 g Cloves
• 0.3 g Cardamom pods
• 1 g Ground turmeric
• 0.5 g Chilli powder
• 1 g Ground coriander
• 170 g Water
• 5 g Lemon juice
• 4 g Coriander leaves
• 1 g Salt

Method

1. Wash the rice in several changes of water until it runs clear, soak it for 20 minutes and drain it. Peel the potato and cut it into 2 cm cubes; cut the cauliflower into small florets and dice the carrot.
2. Heat the mustard oil in a heavy pan until it just begins to smoke (this mellows its sharpness), then lower the heat and add the cumin seeds, bay leaf, cinnamon, cloves and cardamom. Let them sizzle for 30 seconds, then add 40 g of the onion, sliced, and fry for 5 minutes until golden. Add the grated ginger, chopped garlic and green chilli for 1 minute.
3. Add 40 g of the tomatoes, chopped, with the turmeric, chilli powder and ground coriander and cook for 2 minutes, then add the potato, cauliflower and carrot and stir for 3 minutes.
4. Add the rice and peas and stir gently for 1 minute to coat them in the spices. Pour in the water with most of the salt, bring it to the boil, then cover tightly and cook on the lowest heat for 15 minutes. Leave it off the heat for 10 minutes without lifting the lid.
5. For the kachumbar salad, dice the cucumber, the rest of the tomatoes and the rest of the onion, and toss them with the lemon juice and the last pinch of salt.
6. Fluff the tehri with a fork, scatter the coriander leaves over and serve it hot with the kachumbar.

Nutrition per serving

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

0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.

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