Aloo Tama Bodi – Black-Eyed Bean and Bamboo Shoot Stew
Description:
Aloo Tama Bodi is a traditional, mildly spiced stew made with black-eyed beans and bamboo shoots, providing a hearty and flavorful dish perfect for any vegetarian meal. The combination of fresh ingredients and gentle spices brings out the earthy flavors of the beans, making it a nourishing, satisfying option for a wholesome dinner.
Prep Time: 10 minutes
Cook Time: 20 minutes
Serves: 4 servings
Dietary Information: Vegetarian
Spice Level: Mild
Rating: 3.1 / 5 (8 votes)
Views: 3981
Ingredients:
| Ingredient | Quantity |
|---|---|
| Ghee or oil | 2 tbsp |
| Onion (finely chopped) | 1 medium |
| Garlic cloves (minced) | 2 cloves |
| Fresh ginger (grated) | 5 cm piece |
| Coriander seeds (crushed) | 1 tsp |
| Green chili (optional) | 1 (sliced) |
| Red chili powder | ½ tsp |
| Turmeric powder | ½ tsp |
| Red lentils (washed) | 200g |
| Water | 700ml |
| Salt | 1 tsp |
| Fresh coriander (chopped) | To garnish |
Instructions:
-
Heat the Fat:
Begin by heating 2 tablespoons of ghee or oil in a large frying pan over medium heat. Once hot, add the finely chopped onion and cook, stirring occasionally, until it becomes translucent. Ensure the onion softens without browning. -
Spice Infusion:
Lower the heat to medium-low, then add the minced garlic, grated ginger, and the optional green chili if you prefer a slight heat. Stir in the crushed coriander seeds, red chili powder, and turmeric powder. Cook the spices for 3 minutes, allowing them to release their fragrance. -
Add the Lentils:
Next, introduce the washed red lentils into the pan, stirring them into the onion and spice mixture to coat them well. -
Simmer the Stew:
Pour in the 700ml of water and bring the mixture to a boil. Once boiling, lower the heat to a simmer. Add 1 teaspoon of salt and allow the stew to cook for about 15 minutes, or until the lentils are tender and fully cooked. -
Finishing Touches:
Remove the pan from the heat. Stir in fresh chopped coriander for a burst of freshness and flavor. -
Serve & Enjoy:
Serve the Aloo Tama Bodi hot as a comforting meal on its own or alongside steamed rice or roti. Enjoy this delightful stew as part of a wholesome vegetarian meal.
Allergen Information:
This dish is naturally free from common allergens such as dairy, gluten, and nuts. However, it does contain mustard seeds (in ghee or oil), so if you have mustard sensitivities, you may wish to adjust the fat used in this recipe. Always double-check your specific ingredients for allergen information.
Dietary Preferences:
- Vegetarian: This recipe is suitable for vegetarians and is perfect for those seeking plant-based meal options.
- Dairy-Free: The use of ghee or oil makes it a suitable dish for those avoiding dairy. Vegan substitutes for ghee can also be used for a vegan version.
- Gluten-Free: Naturally gluten-free, making it a safe option for those with gluten intolerances.
Cooking Tips & Advice:
- Adjusting Heat Levels: If you prefer a spicier version, feel free to add extra green chilies or a pinch of cayenne pepper to suit your taste.
- Substituting Ghee: For a fully vegan dish, opt for coconut oil or any other plant-based oil in place of ghee.
- Lentil Substitutes: While red lentils are ideal for this dish, you can substitute them with yellow lentils or split peas for a variation in texture.
- Serving Suggestions: Pair this stew with steamed basmati rice or warm naan bread for a more complete meal.
Conclusion:
Aloo Tama Bodi offers a warm, satisfying, and deeply flavorful stew that’s ideal for any occasion, especially for those who enjoy mild, comforting dishes with a nutritious punch. Perfect for vegetarians, this recipe is both simple and versatile, with ingredients that are easy to find and a straightforward cooking process. Whether served on its own or as part of a larger meal, this dish will leave you feeling content and nourished.
