Aloo Tama Bodi: A Heartwarming Black Eyed Bean and Bamboo Shoot Stew
Description:
Aloo Tama Bodi is a delightful, comforting stew that showcases the rich flavors of black-eyed beans and bamboo shoots, creating a harmonious blend of textures and tastes. This mild spice dish is perfect for vegetarians and makes for an excellent meal that nourishes the body and soul. It can be enjoyed with steamed rice or flatbreads, offering a truly satisfying dining experience.
Nutritional Information
| Nutritional Information | Amount per Serving |
|---|---|
| Calories | 320 kcal |
| Protein | 14 g |
| Carbohydrates | 54 g |
| Dietary Fiber | 15 g |
| Fat | 7 g |
| Sodium | 400 mg |
Ingredients
| Quantity | Ingredient |
|---|---|
| 2 tbsp | Ghee or oil |
| 1 | Onion, finely chopped |
| 2 cloves | Garlic, minced |
| 5 cm | Ginger, grated |
| 1 tsp | Coriander seeds, crushed |
| 1 (optional) | Green chilli, chopped |
| Β½ tsp | Red chilli powder |
| Β½ tsp | Turmeric |
| 200 g | Red lentils, washed |
| 700 ml | Water |
| 1 tsp | Salt |
| To taste | Fresh coriander, chopped (for garnish) |
Preparation Time
| Duration |
|---|
| Prep: 10 mins |
| Cook: 20 mins |
| Total: 30 mins |
Servings
| Servings |
|---|
| 4 |
Instructions
-
SautΓ© the Base:
Begin by heating the ghee or oil in a large frying pan over medium heat. Add the finely chopped onion and cook until it becomes translucent, ensuring it does not brown. This process usually takes about 5 minutes. -
-
Incorporate Aromatics:
Once the onions are translucent, reduce the heat to low. Introduce the minced garlic, grated ginger, and optional chopped green chilli to the pan. Next, add the crushed coriander seeds, red chilli powder, and turmeric. Stir the mixture well to combine and allow it to cook for about 3 minutes. This step is crucial as it allows the spices to release their essential oils and flavors. -
Add the Lentils:
With the aromatic base ready, add the washed red lentils to the pan. Stir thoroughly to ensure the lentils are evenly coated with the onion and spice mixture. -
Simmer the Stew:
Pour in the water and bring the mixture to a vigorous boil. Once boiling, add the salt and reduce the heat to a gentle simmer. Allow the stew to cook for approximately 15 minutes, or until the lentils are tender and have absorbed the flavors. -
Finish and Serve:
After cooking, remove the pan from the heat. Gently stir in the freshly chopped coriander, enhancing the dish with a burst of freshness. Serve the Aloo Tama Bodi hot, paired with steamed rice or your favorite flatbread.
Conclusion
Aloo Tama Bodi is a simple yet profoundly flavorful stew that encapsulates the essence of comfort food. Its combination of black-eyed beans and bamboo shoots, along with aromatic spices, creates a dish that is not only nutritious but also incredibly satisfying. Perfect for family dinners or a cozy meal for one, this recipe will surely become a staple in your kitchen. Enjoy the warmth and love that comes with every spoonful!
