Recipes · Nepalese · Side Dishes
Chukauni (Nepali Potato and Yogurt Salad)
One serving has 209 kcal and 6 g protein, and at least a fifth of a woman's daily need of vitamin C (49%), pyridoxine (34%), phosphorus (23%), manganese (21%) and copper (20%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (236 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy, mustard
Ingredients
- 120 g Potatoes
- 80 g Plain yogurt (dahi), whole milk
- 20 g Red onion, thinly sliced
- 4 g Green chilli, finely chopped
- 4 g Coriander leaves, chopped
- 0.5 g Salt
- 0.3 g Red chilli powder
- 0.2 g Timur (Nepali Sichuan pepper), ground, or black pepper
- 6 g Mustard oil
- 0.5 g Fenugreek seeds
- 0.5 g Turmeric
Method
- Boil the potatoes in their skins for 15-20 minutes until tender, drain and leave them to cool for 10 minutes. Peel them and cut into 2 cm cubes.
- In a bowl, mix the potatoes gently with the yogurt, onion, green chilli, most of the coriander, the salt, chilli powder and timur.
- Heat the mustard oil in a small pan until it just smokes, then take it off the heat for a few seconds and add the fenugreek seeds. Stir until they turn dark brown, about 20-30 seconds (no darker, or they turn bitter), then add the turmeric.
- Pour the hot oil over the potatoes at once: it sizzles and turns the yogurt yellow. Stir it in.
- Scatter with the rest of the coriander and serve at room temperature, beside dal and rice or with beaten rice (chiura). Chukauni comes from Palpa in western Nepal and is now eaten all over the country.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 209 kcal | 10% |
| Carbohydrates | 28 g | |
| Water | 191 mL | |
| Fiber | 3.4 g | 11% |
| Protein | 5.8 g | 12% |
| Tryptophan | 0.05 g | |
| Threonine | 0.21 g | |
| Isoleucine | 0.25 g | |
| Leucine | 0.42 g | |
| Lysine | 0.4 g | |
| Methionine | 0.12 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.26 g | |
| Tyrosine | 0.21 g | |
| Valine | 0.37 g | |
| Histidine | 0.12 g | |
| Fat | 8.9 g | |
| Monounsaturated | 4.3 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 2.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 10.4 mg | |
| Calcium | 122 mg | 12% |
| Copper | 0.18 mg | 20% |
| Iron | 1.7 mg | 9% |
| Magnesium | 44 mg | 14% |
| Manganese | 0.38 mg | 21% |
| Phosphorus | 158 mg | 23% |
| Potassium | 721 mg | 15% |
| Selenium | 2.5 µg | 5% |
| Sodium | 241 mg | |
| Zinc | 0.94 mg | 12% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 1.5 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.72 mg | 14% |
| Pyridoxine (vitamin B6) | 0.44 mg | 34% |
| Folate (vitamin B9) | 31.5 µg | 8% |
| Cobalamin (vitamin B12) | 0.3 µg | 13% |
| Choline | 29.3 mg | 7% |
| Vitamin A | 43.8 µg | 6% |
| Vitamin C | 36.5 mg | 49% |
| Vitamin D (D2 + D3) | 1.6 IU | 0% |
| Vitamin E | 0.31 mg | 2% |
| Vitamin K | 16.3 µg | 18% |
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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