Beans and Bamboo Shoots Recipe

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Ingredients:

Serving

1 cup bamboo shoot
2 cups potatoes, peeled, and cut into 1/2-in . cubes
1 cup black-eyed peas , soaked overnight
1 cup onion, finely chopped
3 dried red chilies
1 tsp cumin powder
1 tsp coriander powder
1 tsp chili powder
1 tsp garlic, minced
1 tsp ginger, minced
1/2 tsp turmeric
1/2 tsp fresh ground pepper
1 cup chicken broth
1 cup low-fat plain yogurt
1 cup chopped tomato
3 tbsp mustard oil
salt
1 tbsp chopped cilantro (to garnish )

Directions:

In a saucepan heat oil, fry dried red chilies until dark.
Add onions and sauté until light brown.
Add cumin, coriander, chili powder, ginger, garlic, salt, and pepper. Fry for 1 min under low heat.
Add potatoes to the onion mixture and sauté for 5 minutes in medium heat. Sprinkle water if it starts to burn.
Add soaked beans, bamboo shoots, tomatoes, yogurt, and broth to the potatoes mixture; stir well. Bring to a boil, and let simmer for 15-20 minutes under low heat until potatoes are fork-tender, and the gravy has attained its desired consistency.
Garnish with chopped cilantro. Serve with rice, or roti.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	191.33 Kcal (801 kJ)
Calories from fat	71.95 Kcal
		% Daily Value*
Total Fat	7.99g	12%
Cholesterol	2.45mg	1%
Sodium	210.34mg	9%
Potassium	623.06mg	13%
Total Carbs	19.5g	6%
Sugars	8.54g	34%
Dietary Fiber	3.43g	14%
Protein	4.91g	10%
Vitamin C	44.3mg	74%
Vitamin A	0.4mg	15%
Iron	1.4mg	8%
Calcium	114mg	11%

Amount Per 100 g
Calories	69.02 Kcal (289 kJ)
Calories from fat	25.95 Kcal
		% Daily Value*
Total Fat	2.88g	12%
Cholesterol	0.88mg	1%
Sodium	75.88mg	9%
Potassium	224.75mg	13%
Total Carbs	7.03g	6%
Sugars	3.08g	34%
Dietary Fiber	1.24g	14%
Protein	1.77g	10%
Vitamin C	16mg	74%
Vitamin A	0.2mg	15%
Iron	0.5mg	8%
Calcium	41.1mg	11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

3.8

Points
4

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free

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