Nepali · lunch, dinner

Nepali Alu Bodi Tama

Nepali Alu Bodi Tama — from Chef Suni's cooking video Watch how it’s made · 3:33

Video by Chef Suni on YouTube · Open on YouTube

40 minServes 4247 kcal a serve
  • Vegan
  • Gluten-free ingredients
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Black-eyed peas give each serve about 9 g of fibre and 10 g of protein and make it rich in folate and iron, while the sour bamboo shoot adds flavour without cream. Only 2 tbsp of oil for four serves.

Printable PDFA4

The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.

Ingredients 15

Method

Tap a time to watch that step in the video.

  1. Heat the oil in a pressure cooker and fry the sour bamboo shoot for a few minutes. Lift it out onto a plate and set aside. 0:21
  2. In the same oil, add the fenugreek seeds, then the sliced onion and cubed potato, and sauté for a couple of minutes. 0:52
  3. Add the soaked black-eyed peas with the turmeric, salt, cumin-coriander powder, garam masala, chilli powder and crushed garlic and stir to coat. Add the tomato and stir. 1:15
  4. Pour in 2 cups of water, close the lid and pressure cook until the peas and potato are soft. 2:14
  5. Release the pressure, stir in the fried bamboo shoot and the chopped coriander, and serve. 2:38

Tip. Serves 4 (our estimate). Tama (fermented bamboo shoot) is sold in jars at Nepali and Indian grocers. Soak the peas overnight; the time shown does not include soaking. Serve with rice as part of dal bhat.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy247 kcal1,030 kJ
Protein10 g20% of a day
Fibre9.3 g33% of a day
Carbohydrate36 g27 g net · 6.1 g sugars13% of a day
Fat8 g0.7 g saturated10% of a day
Sodium400 mg18% of a day

Where the energy comes from one serve

  • Net carbs 49%
  • Protein 18%
  • Fat 33%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 52% of the 27 g of net carbs come from the dried black-eyed peas. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.

Vitamins & minerals % of a day, one serve · tap for more

Folate High59%

236 µg a serve, mostly from dried black-eyed peas (86%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Omega-3 High45%

0.7 g a serve, mostly from oil (84%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Iron High29%

5.2 mg a serve, mostly from dried black-eyed peas (47%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B6 High21%

0.3 mg a serve, mostly from potato (37%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Magnesium High20%

83 mg a serve, mostly from dried black-eyed peas (62%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin K Source19%

22 µg a serve, mostly from sour bamboo shoot (33%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Zinc Source17%

1.8 mg a serve, mostly from dried black-eyed peas (69%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Potassium Source15%

720 mg a serve, mostly from dried black-eyed peas (38%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin E Source15%

2.3 mg a serve, mostly from oil (52%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin C Source14%

13 mg a serve, mostly from tomato (34%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Show the other 5
Selenium7%

3.7 µg a serve, mostly from dried black-eyed peas (66%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Calcium5%

70 mg a serve, mostly from dried black-eyed peas (33%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A4%

39 µg a serve, mostly from tomato (33%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

You might also like

Browse all 953 recipes

Recipe and video by Chef Suni; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.