Recipes · Nepalese · Main Courses
Tarkari (Nepali Potato, Cauliflower and Pea Curry with Rice)
One serving has 594 kcal and 15 g protein, and at least a fifth of a woman's daily need of vitamin C (162%), manganese (98%), pyridoxine (77%), folate (75%), thiamin (72%) and copper (64%). Ready in 40 minutes.
- Preparation: 10 min
- Cooking: 30 min
- Makes: 1 serving (754 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: mustard
Ingredients
- 140 g Potatoes
- 120 g Cauliflower
- 50 g Peas, frozen
- 80 g Tomatoes
- 40 g Onion
- 5 g Garlic
- 5 g Ginger, fresh
- 4 g Green chilli
- 12 g Mustard oil
- 0.4 g Fenugreek seeds (methi)
- 1.5 g Cumin, seeds and ground
- 0.5 g Turmeric
- 1 g Coriander, ground
- 4 g Fresh coriander
- 1 g Salt
- 70 g Rice (bhat), to serve
- 220 g Water (for the curry and the rice)
Method
- Rinse the rice and cook it with 120 ml water: bring to the boil, cover and cook on the lowest heat for 15 minutes, then leave it covered.
- Cut the potatoes into 2.5 cm cubes and the cauliflower into florets, chop the onion and tomatoes, and pound the garlic, ginger and chilli to a paste.
- Heat the mustard oil in a heavy pan until it just smokes, then lower the heat: this takes away its raw bite. Fry the fenugreek seeds until dark brown, 10-15 seconds, then half the cumin for 10 seconds.
- Add the onion and cook for 5 minutes until soft, then the garlic-ginger paste for a minute. Stir in the turmeric, the rest of the cumin and the ground coriander, then the potatoes, cauliflower and salt, and fry for 5 minutes until coated and lightly coloured.
- Add the tomatoes and 100 ml water, cover and cook on low heat for 15 minutes, stirring now and then, until the potatoes are tender, adding the peas for the last 5 minutes. It should be thick and moist, not soupy.
- Scatter with chopped coriander and serve with the rice, as in dal bhat tarkari, Nepal's everyday meal.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 594 kcal | 28% |
| Carbohydrates | 105 g | |
| Water | 615 mL | |
| Fiber | 11.3 g | 38% |
| Protein | 15 g | 31% |
| Tryptophan | 0.15 g | |
| Threonine | 0.51 g | |
| Isoleucine | 0.53 g | |
| Leucine | 0.9 g | |
| Lysine | 0.81 g | |
| Methionine | 0.24 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.61 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.76 g | |
| Histidine | 0.31 g | |
| Fat | 14 g | |
| Monounsaturated | 7.7 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.2 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 134 mg | 13% |
| Copper | 0.58 mg | 64% |
| Iron | 7.5 mg | 42% |
| Magnesium | 112 mg | 36% |
| Manganese | 1.8 mg | 98% |
| Phosphorus | 312 mg | 45% |
| Potassium | 1,487 mg | 32% |
| Selenium | 14.2 µg | 26% |
| Sodium | 511 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.79 mg | 72% |
| Riboflavin (vitamin B2) | 0.25 mg | 23% |
| Niacin (vitamin B3) | 6.7 mg | 48% |
| Pantothenic acid (vitamin B5) | 2.4 mg | 48% |
| Pyridoxine (vitamin B6) | 1 mg | 77% |
| Folate (vitamin B9) | 302 µg | 75% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 99.6 mg | 23% |
| Vitamin A | 102 µg | 15% |
| Vitamin C | 121 mg | 162% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.85 mg | 6% |
| Vitamin K | 55.1 µg | 61% |
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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