Estimated Nutrition (whole recipe, rough)
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Yogurt | 170g plain Greek | 100 |
| Tofu | 100g firm | 76 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 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
- 2 cups Nepali homemade cheese, diced (tofu can be used)
- 2 cups mushroom,sliced
- 1 cup cauliflower, chopped
- 1 cup red bell pepper, chopped
- 2 cups spinach, cleaned and torn into small pieces
- 1 cup onion, chopped
- 1 cup tomatoes, chopped
- 1 tablespoon garlic, minced
- 1 tablespoon ginger, minced
- 5 dry whole red chilies
- 1/2 cup yogurt
- 2 tablespoons soy sauce
- 1 teaspoon turmeric
- 1 teaspoon ground black pepper
- 5 tablespoons oil
- Salt
- 1/2 cup green onion, cut in 1-in. lengths
Directions
In a non-stick saute pan, heat two tablespoons of oil.
Salt and pepper cheese cubes and brown well on all sides and reserve in a large plate. In a large pot of boiling water, blanch vegetables, including cauliflower, mushroom and red bell pepper for a brief time. Remove immediately and place in ice bath.
In the same saute pan, add remaining three tablespoons oil. Add turmeric and dry red chilies and fry until the chilies turn dark, releasing an earthy flavor. Add chopped onions and stir constantly until lightly browned. Add garlic and ginger and fry for a minute or so.
Transfer the browned cheese cubes and lightly blanched vegetables and stir-fry for five minutes over low heat. Add tomatoes, yogurt, soy sauce, and ground pepper; mix well. Allow cooking for five-eight more minutes, adding a bit of water if necessary. At last, add spinach to the cheese-vegetable mixture and gently fold in to wilt it down. Garnish with green onion. Adjust seasoning with salt and pepper. Serve with steamed rice.
Category:Nepali Recipes
Category:Nepali Vegetarian