Estimated Nutrition (whole recipe, rough)
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | 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
- right|thumb|300px|Ingredients
- 2 tins of ready-boiled chickpeas - rinsed in a colander
- 1 tin of chopped tomatoes
- 1 large onion chopped into long thin strips
- 3 medium potatoes, peeled and chopped into bite-sized chunks
- Chunks of frozen, pre-pulped garlic, ginger and green-chillie
- Spices: Turmeric (halidi), Garam Masala, Ground Coriander, Salt
- Seeds: Onion seed and Cumin (Jeera) seeds.
- A large large pot in which to pour 2 or 3 tablespoons of vegetable oil
Directions
Heat the oil in the pot until hot. Add the onion and cumin seeds and watch them pop and fizzle for around 20 seconds. Then add the chopped onions and fry until they are lightly browned. Then add the frozen (and by now thawed) chunks of pulped ginger, garlic and chillie. Stir fry on medium heat.
thumb|center|250px|Fry the onions after spluttering some onion and cumin seed in oil
thumb|center|250px|When onions are slightly browned add the pulped ginger, garlic and cillie
Then add the tin of chopped tomato and stir-fry for about 5 mins on medium-to-high heat until the oil starts to separate from the onion/tomato mixture - and then add the spices:
2 teaspoons of salt
2 teaspoons of ground coriander
2 teaspoons of garam masala
1.5 teaspoons of haldi (turmeric)
Stir it all thoroughly on medium flame.
thumb|center|250px|Add the tined of chopped tomatoe
thumb|center|250px|Add the spices
Then add the chunks of potato - stir until well coated in spices. Then add around 3 smallish glasses of water into the pot - and put the lid on and bring to boil. Let it simmer on a very low flame for around 20 mins with the lid on. This will soften the potato.
thumb|center|250px|Add the potatoe chunks
thumb|center|250px|Add 3 small glasses of water and bring to boil
After about 20 mins - check to see that the potato chunks are soft - and then add the drained (already-boiled) chickpeas. Stir it all up - and add another small glass of water to the pot. Bring to a fierce boil and then turn the flame down to simmer the pot for a while - with the lid partially on.
thumb|center|250px|Add the chickpeas
thumb|center|250px|Add another glass of water and simmer for a while
After about a further 15 mins of simmering - add some freshly chopped (or frozen) fresh coriander leaf and stir it all in. Keep it simmering for about 10 mins more. After that - turn off the heat - put the lid on tight - and let it it stand for around 15 mins whilst you make some basmati rice - or warm some pitta bread etc. It's then ready to serve!