Discover the authentic taste of Nepal with this Aloo Tama recipe. Aloo Tama is a savory curry made with tender potatoes and tangy bamboo shoots, simmered in a flavorful blend of spices. Perfectly paired with steamed rice, this traditional dish is a must-try for curry lovers. Learn how to make this hearty and aromatic Nepali favorite with our step-by-step guide.
Ingredients:
- 4 medium-sized potatoes, peeled and cubed
- 1 cup bamboo shoots, sliced (fresh or canned)
- 1 large onion, finely chopped
- 2 tomatoes, chopped
- 3-4 cloves garlic, minced
- 1-inch ginger, minced
- 2 green chilies, chopped (optional)
- 1 tsp cumin seeds
- 1 tsp turmeric powder
- 1 tsp coriander powder
- 1 tsp garam masala
- 1/2 tsp red chili powder (adjust to taste)
- 2 tbsp oil
- Salt to taste
- Fresh cilantro leaves, chopped (for garnish)
- 2-3 cups water or vegetable broth
- Lemon wedges (optional, for serving)
Instructions:
Prepare the Ingredients: If using fresh bamboo shoots, boil them for 5-7 minutes in salted water, then drain and set aside. If using canned bamboo shoots, rinse and drain.
Heat the Oil: In a large pot, heat the oil over medium heat. Add cumin seeds and let them sizzle for a few seconds until aromatic.
Sauté the Aromatics: Add chopped onions, garlic, ginger, and green chilies (if using). Sauté until the onions turn golden brown.
Cook the Tomatoes: Add the chopped tomatoes and cook until they soften and the oil starts to separate from the mixture.
Add Spices: Stir in turmeric powder, coriander powder, red chili powder, and salt. Cook for a couple of minutes to let the spices blend well with the tomato mixture.
Add Potatoes and Bamboo Shoots: Add the cubed potatoes and bamboo shoots to the pot. Stir well to coat them with the spice mixture.
Simmer the Curry: Pour in water or vegetable broth, enough to cover the potatoes and bamboo shoots. Bring to a boil, then reduce the heat and let it simmer for about 20-25 minutes or until the potatoes are tender and the curry thickens.
Finish with Garam Masala: Once the potatoes are cooked, sprinkle garam masala over the curry and stir well. Adjust seasoning if needed.
Garnish and Serve: Garnish with fresh cilantro leaves. Serve hot with steamed rice and lemon wedges on the side for extra tanginess, if desired.
Notes:
- Aloo Tama can be made vegetarian by omitting any meat.
- Adjust the level of spiciness according to your taste by modifying the amount of green chilies and red chili powder.
Nutritional Values
Potatoes (4 medium-sized, peeled and cubed)
- Calories: About 110 kcal
- Carbohydrates: 26 grams
- Fat: 0.2 grams
- Protein: 3 grams
Benefits: High in carbohydrates, providing energy. Contains vitamins C and B6, potassium, and dietary fiber.
Bamboo Shoots (1 cup, sliced, fresh or canned)
- Calories: About 25 kcal
- Carbohydrates: 6 grams
- Fat: 0.1 grams
- Protein: 2 grams
Benefits: Low in calories and high in fiber. Contains potassium, which helps regulate blood pressure.
Onion (1 large, finely chopped)
- Calories: About 60 kcal
- Carbohydrates: 14 grams
- Fat: 0.1 grams
- Protein: 1.5 grams
Benefits: Rich in antioxidants and vitamins. Supports immune function and enhances flavor.
Tomatoes (2 medium, chopped)
- Calories: About 22 kcal
- Carbohydrates: 5 grams
- Fat: 0.2 grams
- Protein: 1 gram
Benefits: Rich in vitamins A and C, and antioxidants like lycopene. Supports heart health and immune function.
Garlic (3-4 cloves, minced)
- Calories: About 5 kcal
- Carbohydrates: 1 gram
- Fat: 0 grams
- Protein: 0.2 grams
Benefits: Contains allicin, which has anti-inflammatory and antioxidant properties. Supports cardiovascular health.
Ginger (1-inch piece, minced)
- Calories: About 4 kcal
- Carbohydrates: 1 gram
- Fat: 0 grams
- Protein: 0.1 grams
Benefits: Contains gingerol, which has anti-inflammatory and digestive benefits. Adds warmth and flavor.
Green Chilies (2, chopped, optional)
- Calories: About 3 kcal
- Carbohydrates: 0.7 grams
- Fat: 0 grams
- Protein: 0.1 grams
Benefits: Contains capsaicin, which may boost metabolism and add heat. Provides vitamin C.
Cumin Seeds (1 tsp)
- Calories: About 8 kcal
- Carbohydrates: 0.6 grams
- Fat: 0.4 grams
- Protein: 0.4 grams
Benefits: Aids digestion and adds a warm flavor. Contains antioxidants.
Turmeric Powder (1 tsp)
- Calories: About 8 kcal
- Carbohydrates: 1.7 grams
- Fat: 0.2 grams
- Protein: 0.3 grams
Benefits: Contains curcumin, which has anti-inflammatory and antioxidant properties. Adds color and flavor.
Coriander Powder (1 tsp)
- Calories: About 6 kcal
- Carbohydrates: 1 gram
- Fat: 0.2 grams
- Protein: 0.2 grams
Benefits: Contains antioxidants and has potential digestive benefits. Adds a citrusy flavor.
Garam Masala (1 tsp)
- Calories: About 8 kcal
- Carbohydrates: 1 gram
- Fat: 0.3 grams
- Protein: 0.3 grams
Benefits: A blend of spices that adds warmth and complexity to dishes. Contains various antioxidants.
Red Chili Powder (1/2 tsp, adjust to taste)
- Calories: About 6 kcal
- Carbohydrates: 1 gram
- Fat: 0.3 grams
- Protein: 0.3 grams
Benefits: Contains capsaicin, which may have metabolism-boosting effects. Adds heat and flavor.
Oil (2 tbsp)
- Calories: About 120 kcal
- Fat: 14 grams
- Carbohydrates: 0 grams
- Protein: 0 grams
Benefits: Provides healthy fats for cooking and enhances flavor.
Salt (to taste)
- Nutritional Values: Minimal calories, high in sodium.
Benefits: Enhances flavor. Use in moderation to manage sodium intake.
Fresh Cilantro Leaves (for garnish)
- Calories: About 1 kcal
- Carbohydrates: 0.2 grams
- Fat: 0 grams
- Protein: 0.1 grams
Benefits: Contains antioxidants and vitamins A, C, and K. Adds freshness and flavor.
Water or Vegetable Broth (2-3 cups)
- Nutritional Values: Minimal calories, mostly water.
Benefits: Provides liquid for cooking. Vegetable broth can add flavor and additional nutrients.
Lemon Wedges (optional, for serving)
- Calories: About 6 kcal
- Carbohydrates: 2 grams
- Fat: 0 grams
- Protein: 0 grams
Benefits: Provides vitamin C and adds a tangy flavor.
These values and benefits can help you understand the nutritional impact and health advantages of the ingredients in your dish.
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