Aaloo Keema, also known as Aloo Keema or Potato and Minced Meat Curry, is a popular dish in South Asian cuisine. It’s a flavorful and hearty dish made with ground meat (usually lamb or beef) and potatoes, cooked together in a spiced gravy. Here’s the information you requested:
History:
Aaloo Keema has its roots in the culinary traditions of the Indian subcontinent, particularly in Pakistan and Northern India. It’s a comfort food that’s often enjoyed with rice or various types of bread like roti, naan, or paratha.
Recipe Ingredients:
- 250 grams minced meat (lamb, beef, or chicken)
- 2 medium-sized potatoes, peeled and diced
- 1 large onion, finely chopped
- 2-3 cloves of garlic, minced
- 1-inch piece of ginger, grated
- 2 medium-sized tomatoes, chopped
- 2-3 green chilies, chopped (adjust to taste)
- 1/2 teaspoon turmeric powder
- 1 teaspoon red chili powder (adjust to spice preference)
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1/2 teaspoon garam masala
- Salt, to taste
- Oil or ghee, for cooking
- Fresh cilantro leaves, chopped, for garnishing
Recipe Instructions:
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Heat oil or ghee in a pan over medium heat. Add chopped onions and sauté until they turn golden brown.
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Add minced garlic and grated ginger. Sauté for a minute until fragrant.
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Add chopped tomatoes and cook until they soften and the oil starts to separate.
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Add turmeric powder, red chili powder, ground coriander, ground cumin, and salt. Mix well and cook for a couple of minutes.
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Add the minced meat and cook, breaking it apart with a spatula, until it’s browned and cooked through.
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Add the diced potatoes and chopped green chilies. Mix everything well.
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Add a little water, cover the pan, and let the potatoes cook until they are tender.
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Once the potatoes are cooked, uncover the pan and let the excess moisture evaporate, if any.
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Sprinkle garam masala over the dish and give it a final stir.
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Garnish with chopped cilantro leaves.
Steps to Prepare:
- Sauté onions, garlic, and ginger.
- Add tomatoes and spices; cook until oil separates.
- Brown the minced meat.
- Add potatoes and green chilies; cook until tender.
- Evaporate excess moisture, if needed.
- Sprinkle garam masala and garnish with cilantro.
Preparation Time:
Approximately 40-45 minutes.
Enjoy your delicious Aaloo Keema with rice or bread of your choice!
Sure, here are the nutrition facts and some health information for Aaloo Keema:
Nutrition Facts (Approximate values per serving):
Please note that the nutrition values can vary based on serving size, specific ingredients used, and cooking methods.
- Calories: Around 300-350 kcal
- Protein: Approximately 15-20g
- Carbohydrates: Around 20-25g
- Fat: Approximately 15-20g
- Fiber: About 3-4g
- Vitamins and Minerals: Aaloo Keema is a good source of vitamin B12, iron, zinc, and various B vitamins.
Health Information:
- Protein: The dish provides a moderate amount of protein, which is essential for building and repairing tissues in the body.
- Carbohydrates: The carbohydrates come mainly from the potatoes and some from the spices. Carbohydrates provide energy to the body.
- Fiber: The dish contains a modest amount of dietary fiber, which aids in digestion and promotes a feeling of fullness.
- Vitamins and Minerals: Aaloo Keema contains important vitamins and minerals, such as vitamin B12, which is crucial for nerve function and red blood cell production; iron, which is essential for oxygen transport; and zinc, which supports immune function.
- Fats: The fat content in the dish comes from both the meat and any oil or ghee used for cooking. While fats add flavor, they should be consumed in moderation.
- Spices: Many of the spices used in Aaloo Keema, such as turmeric, cumin, and coriander, have potential health benefits due to their anti-inflammatory and antioxidant properties.
- Serving Size: Be mindful of portion sizes to control calorie intake, especially if you’re aiming for weight management.
- Serving Suggestions: Consider pairing Aaloo Keema with whole grains like brown rice or whole wheat bread to add more fiber and nutrients to your meal.
Remember, the nutritional content can vary based on the specific ingredients and portion sizes you use. It’s always a good idea to consult with a registered dietitian or nutritionist for personalized dietary advice based on your specific needs and health goals.
