Estimated Nutrition (whole recipe, rough)
Counts 20 of 22 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 20 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Vegetable | 1 tbsp (14g) | 120 |
| Yogurt | 170g plain Greek | 100 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Mustard Oil | 1 tsp (5g) yellow | 3 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Lovage | not in our table | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 lb tibetan noodles, similar to spaghetti, cavatelli
- 3 c assorted vegetables (cauliflower, carrots, green beans, mustard greens, potatoes)
- 1/2 lb spinach, washed, chopped
- 1 c onion, chopped
- 1 tb garlic, minced
- 1 tb ginger, minced
- 1 ts turmeric
- 1 ts cumin powder
- 1/2 ts jwanu (lovage seeds)
- 3 fresh chilies, julienned
- 1 bay leaf
- 1 c tomatoes
- 1/2 c yogurt
- 2 tb soy sauce
- 2 c vegetable broth
- 2 tb mustard oil
- salt and pepper
- 1 tb chopped cilantro
- =
Directions
Cook noodles in boiling salted water until slightly undercooked.
Drain and rinse.
In a sauce pan heat 2 tablespoons of mustard oil.
Add onions, fry till light brown.
Add turmeric, garlic, ginger, cumin powder, and chilies.
Stir well for 1 min.
Put the assorted vegetables and stir-fry well, about 5 min.
To the vegetable mixture add tomatoes, soy sauce, yogurt, broth, jwanu, bay leaf, salt and pepper and cook until vegetables are tender.
Add the noodles and stew for 5 more minutes or until nice consistency of the sauce is attained.
At last, add spinach and fold into the stewed noodles for a minute or so, until wilted.
Garnish with chopped cilantro.
Serve with roti.