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 |
|---|---|---|
| Coconut | 1/2 cup shredded (40g) | 283 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Carrot | 1 medium (61g) | 25 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
| Water | 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
- For the veggie mixture
- 3/4 cup chopped carrots
- 2 cups peeled and chopped cucumbers
- boiling water (to cook the veggies)
- salt
- For the lentil mixture
- 1 cup water (for cooking the lentils)
- 1/3 cup yellow lentils (moong dal)
- 1/8 teaspoon turmeric powder
- For the coconut paste
- 1/2 cup shredded coconut, plus
- 1 tablespoon shredded coconut
- 1/2 teaspoon cumin seeds
- 1/2 red chili
- little water
- Seasoning
- 5 curry leaves
- salt
- 1 1/2 teaspoons vegetable oil
- 3/4 teaspoon mustard seeds
- 3/4 teaspoon Urad Dal (skinned and split black gram)
Directions
Add chopped carrots and cucumbers to enough boiling water to cover, with a little salt, in medium saucepan, and simmer for 10 minutes or until tender.
While the veggies are cooking, boil 1 cup of water and add the yellow lentils and turmeric to it.
Simmer for about 15-20 minutes or until soft.
Grind the shredded coconut, cumin seeds, and red chili in a blender/grinder with a little water to form a paste.
Add this paste to the cooked veggies.
Once the lentils are cooked, add them to the veggie-coconut mixture and mix well.
Bring the stew to a boil, and add water if it appears too thick.
Add curry leaves and salt to taste.
In a small frying pan, heat the oil, and add the mustard seeds and urad dal.
When the mustard starts to sputter, pour the oil-seed mixture into the stew.
Stir well and ladle into soup bowls.
Serve hot with chappatis, rice, tortillas or bread.
Category:Bolivian Recipes
Category:Bolivian Snacks