Dum Shak Vegetable Casserole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
23%
Dum Shak Vegetable Casserole
45 min.
6
437kcal

Suggestions

Ingredients

  • medium baking potatoes peeled cut into 1-inch cubes ( 1 1/4 pounds)
  • tablespoon cumin seeds 
  • large eggplant cut into 1-inch cubes ( 1 1/4 pounds)
  • cups cilantro leaves fresh chopped
  •  garlic cloves minced
  • tablespoons gingerroot grated peeled
  • 0.5 teaspoon salt 
  • teaspoon salt 
  • tablespoons serrano chile minced ( 8 chiles)
  • medium sweet potatoes peeled cut into 1-inch cubes ( 1 1/4 pounds)
  • cups coconut or fresh sweetened grated flaked
  • tablespoons vegetable oil 
  • cup water 
  • cups water 
  • cup peas dried split yellow

Equipment

  • frying pan
  • paper towels
  • oven
  • dutch oven

Directions

  1. Sort and wash peas.
  2. Place in an ovenproof Dutch oven; cover with water to 2 inches above peas. Bring to a boil, and cook for 2 minutes.
  3. Remove from heat; cover and let stand 1 hour.
  4. Drain peas, and return to pan.
  5. Add 1 cup of water and 1/2 teaspoon salt to pan, and bring to a boil. Cover pan, reduce heat, and simmer for 15 minutes or until most of the liquid evaporates.
  6. Remove the peas from pan, and set aside. Wipe pan dry with a paper towel.
  7. Heat oil in pan over high heat.
  8. Add cumin seeds, and saut 1 minute.
  9. Add peas, cilantro, and next 8 ingredients; stir gently.
  10. Add 2 cups water to pan. Cover and bake at 400 for 1 hour or until vegetables are tender.
  11. Garnish with cilantro, if desired.

Nutrition Facts

Calories437kcal
Protein11.63%
Fat26.64%
Carbs61.73%

Properties

Glycemic Index
42.46
Glycemic Load
18.7
Inflammation Score
-10
Nutrition Score
26.976521699325%

Flavonoids

Delphinidin
65.41mg
Apigenin
0.01mg
Luteolin
0.32mg
Kaempferol
0.02mg
Myricetin
0.09mg
Quercetin
5.52mg

Nutrients percent of daily need

Calories:436.98kcal
21.85%
Fat:13.41g
20.64%
Saturated Fat:8.31g
51.95%
Carbohydrates:69.94g
23.31%
Net Carbohydrates:52.56g
19.11%
Sugar:19.79g
21.99%
Cholesterol:0mg
0%
Sodium:726.55mg
31.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.17g
26.34%
Vitamin A:11376.9IU
227.54%
Fiber:17.38g
69.53%
Manganese:1.37mg
68.32%
Vitamin K:44.2µg
42.1%
Potassium:1257.08mg
35.92%
Copper:0.69mg
34.47%
Folate:132.97µg
33.24%
Vitamin B6:0.64mg
31.95%
Vitamin B1:0.41mg
27.57%
Magnesium:108.63mg
27.16%
Phosphorus:259.98mg
26%
Iron:4.08mg
22.69%
Vitamin C:15.05mg
18.24%
Vitamin B5:1.74mg
17.37%
Vitamin B3:3.09mg
15.45%
Zinc:1.92mg
12.79%
Vitamin B2:0.2mg
11.76%
Selenium:6.79µg
9.7%
Calcium:86.88mg
8.69%
Vitamin E:1.13mg
7.51%
Source:My Recipes