2.7/5 rating (6 votes)

Aloo Tama Bodi

Black eyed bean and bamboo shoot stew

  • Heat Mild
  • Serves 4
  • Dietary Info VEGETARIAN VEGAN LACTOSE-FREE HEALTHY LOW-CALORIES
  • Prep 10 mins
  • Cook 20 mins

A beautiful lentil dhal flavoured with a spicy tomato masala.

Hari says

A very This is a basic stew made with potatoes (aloo), bamboo shoots (tama) and black-eyed peas (bodi), with some aromatic spices thrown in for flavour. Simple yes, delicious yes, easy yes! If you use tinned beans there is no need to pressure cook this dish.

To get the main ingredients for my dhal recipe,check out my dhal recipe kit here.

  • Ingredients
  • Method

Lentils

  • 2 tbsp ghee or oil
  • 1 onion, finely chopped
  • 2 garlic cloves, minced
  • 5cm piece of ginger, grated
  • 1 tsp coriander seeds, crushed
  • 1 green chilli (optional)
  • ½ tsp red chilli powder
  • ½ tsp turmeric
  • 200g red lentils, washed
  • 700ml water
  • 1 tsp salt

Garnish

  • Handful of coriander, chopped

Method

  1. Heat the ghee or oil in a large frying pan and cook the onions until translucent but not brown.
  2. Turn the heat to low and add in the garlic, ginger, chopped chilli (if using) crushed coriander seeds, red chilli powder and turmeric. Stir to combine for about 3 minutes or so.
  3. Add the red lentils and mix with the onion mixture.
  4. Pour thd water in and bring it to a boil, add the salt and reduce heat to a simmer for about 15 minutes or until the lentils are tender.
  5. Remove from the heat and stir in the fresh coriander.

Served with

This dal is served with plain steamed rice 'bhat'.

Foodies100 Index of UK Food Blogs
Foodies100

Nutritional information

Typical values* per Serving
Calories78
Fat (g)3.3
of which saturates (g)1.9
Carbohydrates (g)9.4
of which sugars (g)2.3
Fibre (g)1.3
Protein (g)3.7
Salt (mg)1.3
*Based upon calculated values, supplied by myfitnesspal.com. The values here may not be 100% accurate because the recipes have not been professionally evaluated.

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