Estimated Nutrition (whole recipe, rough)
Counts 14 of 18 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Milk | 1 cup (244ml) whole | 149 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Radish | 1/2 cup (58g) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| 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 |
| Water | not in our table | 0 |
| Fenugreek | not in our table | 0 |
| Seed | not in our table | 0 |
| Coriander | 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 Masauras (Sun-Dried Lentil-Vegetable Balls): 4 cups split black lentil, presoaked overnight
- 2 cups finely chopped onion, scallions, radish, cauliflower
- 1 teaspoon freshly ground black pepper
- Salt
- 1 cup water
- Tarkari
- 3 cups masauras
- 2 cups potatoes, diced
- 1 cup chopped onions
- 1 cup chopped tomatoes
- 1/2 teaspoon fenugreek
- 1/2 teaspoon cumin seeds
- 1 teaspoon garlic paste
- 1 teaspoon ginger paste
- 1 teaspoon chili paste
- 1/2 teaspoon turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground black pepper
- 2 cups milk
Directions
In a blender, combine soaked lentil, water, salt and pepper to for smooth paste. Reserve the paste in a large bowl. To the lentil paste, add chopped vegetables; mix thoroughly to incorporate all ingredients. Make 1-in. balls of the mixture and arrange them on a baking sheet. Allow sun-drying until the ball are completely dehydrated. Food dehydrator can be used instead. Package the dehydrated lentil balls in air-tight container.
3In a large non-stick saute pan, heat three tablespoons of oil and fry masauras until golden brown. Reserve in a large plate. To the same saute pan, add the remaining two tablespoons of oil. Fry fenugreek and cumin seeds until dark. Add chopped onions and fry until lightly browned. Add potatoes, salt and pepper to the onion mixture and fry on low heat for ten minutes or so until potatoes are lightly browned cooked half way. Add cumin and coriander and stir for a couple of minutes. Add browned masauras to the potato mixture followed by tomatoes and milk. Cover and allow simmering for 10-15 minutes or until the potatoes are cooked tender and a desired consistency of the stew has been achieved. Garnish with chopped cilantro. Serve with steamed rice.
Category:Nepali Recipes
Category:Nepali Vegetarian