Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.1% of RDA
• Calories: 10.6% of RDA
• Carbs: 8.9% of RDA
• Fat (total lipid): 19.2% of RDA
• Fiber: 12.3% of RDA
• Fructose: 7.3% of RDA
• Protein: 4.6% of RDA
• Sodium: 2.3% of RDA
• Sugar: 22.3% of RDA
• Vitamin A (IU): 27.7% of RDA
• Vitamin B6: 20.9% of RDA
• Vitamin C: 29.0% of RDA
• Iron: 2.9% of RDA
• Magnesium: 16.1% of RDA
• Manganese: 10.1% of RDA
• Niacin: 14.8% of RDA
• Potassium: 18.3% of RDA
• Zinc: 7.9% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
Initial Ingredient Preparation
1.
Rinse and take tomatoes, onion, halved or quartered, 15 to 18 cashews in a heat proof bowl. Pour 2 cups of hot water. Cover and blanch these ingredients for about 25 to 30 minutes. Meanwhile, rinse or wipe dry the mushrooms. Slice or chop them. rinse, peel and chop the potatoes in small cubes. Set aside.
2.
After 25 to 30 minutes, drain and chop the tomatoes roughly. Add the tomatoes along with their juices, blanched onions, cashews in a grinder or blender jar. Also add 1 tbsp chopped coriander leaves. without adding any water, grind to a smooth fine paste. Set aside.
Preparing the Gravy/Curry
3.
Add the whole spices - 1/2 tsp caraway seeds or 1/2 tsp cumin seeds, 1 medium sized bay leaf, 3 cloves, 2 green cardamoms, 1/2 inch cinnamon and 1 single mace strand. Saute till the spices crackle and become fragrant.
4.
Add the sliced or chopped mushrooms. Stir very well and begin to saute the mushrooms.
5.
While sauteing the mushrooms would begin to loose water. Continue to saute on a medium flame till all the water dries up.
6.
With the spoon, bring the mushrooms towards one side of the pan and add 1 tsp ginger-garlic paste. In the same place, stir and saute the ginger-garlic paste till the raw aroma of ginger and garlic goes away.
7.
Add the potato cubes. Stir and saute for 2 minutes.
8.
Add 1/4 tsp turmeric powder, 1/2 tsp red chili powder and 1 tsp coriander powder.
9.
Mix the spice powders with the rest of the ingredients.
10.
Add the ground paste. stir and mix well.
11.
Saute for 5 to 6 minutes on a low to medium flame or till you see some oil releasing from the sides.
12.
Add salt as per taste.
13.
Add 1 to 1.25 cups water. Depending on the gravy consistency you want, you can add less or more water. stir very well.
14.
Cover and simmer the gravy on a low to medium flame till the potatoes are cooked through. This takes about 12 to 15 minutes. Do check at intervals and if the gravy becomes too thick, then add some water.
15.
Lastly add 1 tsp of kasuri methi leaves (dry fenugreek leaves). stir. If you do not have dry fenugreek leaves, then skip it. As a substitute you can also add a light pinch of fenugreek seeds.
16.
Garnish with chopped coriander leaves. Serve potato mushroom curry hot with your favorite indian bread - chapatis, tandoori rotis, naan. The curry also tastes good with bread or dinner rolls.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 211
Protein 5.12 g
Carbohydrates 24.4 g
Iron 0.54 mg
Fiber 3.43 g
Calcium 20.7 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
