Poori Aloo Koora

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
19%
Poori Aloo Koora
50 min.
4
324kcal

Suggestions

Ingredients

  • 0.3 teaspoon asafoetida powder 
  • tablespoon bob's mill garbanzo bean flour (besan)
  • tablespoons cooking oil 
  • teaspoon cumin seeds 
  • sprig curry leaves fresh
  •  chile peppers green chopped
  • teaspoon skinned lentils split black (urad dal)
  • teaspoon mustard seeds 
  •  onions sliced thin
  • large potatoes 
  •  chile peppers dried red
  • servings salt to taste
  • tablespoon water 

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Place the potatoes into a large pot and cover with salted water. Bring to a boil; reduce heat to medium-low, cover, and simmer until tender, about 20 minutes.
  2. Drain and allow to steam dry for a minute or two.
  3. Remove and discard potato skins; mash the potatoes into coarse chunks.
  4. Heat the oil in a skillet; fry the red chile peppers, urad dal, cumin seeds, and mustard seeds in the hot oil until the seeds begin to splutter.
  5. Add the onions, green chile peppers, curry leaves, and asafoetida; continue cooking until the onions soften, but not yet beginning to brown. Stir the potatoes and 1 cup water into the mixture. Season with salt. Increase heat to high and bring the mixture to a boil; cook at a boil for 5 minutes.
  6. Mix the chickpea flour and 1 tablespoon water together in a small bowl to make a paste; add to the skillet and stir. Continue cooking and stirring until the mixture thickens, 2 to 3 minutes.
  7. Serve hot.

Nutrition Facts

Calories324kcal
Protein8.72%
Fat21.27%
Carbs70.01%

Properties

Glycemic Index
44.19
Glycemic Load
37.07
Inflammation Score
-7
Nutrition Score
19.683913013209%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.76mg
Kaempferol
2.57mg
Myricetin
0.02mg
Quercetin
13.1mg

Nutrients percent of daily need

Calories:324.28kcal
16.21%
Fat:7.86g
12.09%
Saturated Fat:0.66g
4.1%
Carbohydrates:58.18g
19.39%
Net Carbohydrates:49.34g
17.94%
Sugar:5.99g
6.66%
Cholesterol:0mg
0%
Sodium:327.67mg
14.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.24g
14.49%
Vitamin C:72.89mg
88.35%
Vitamin B6:0.9mg
44.97%
Vitamin B3:8.85mg
44.23%
Potassium:1281.3mg
36.61%
Fiber:8.84g
35.35%
Folate:123.1µg
30.77%
Manganese:0.58mg
29.11%
Magnesium:77.41mg
19.35%
Phosphorus:189.05mg
18.91%
Vitamin B1:0.27mg
17.7%
Copper:0.35mg
17.44%
Iron:2.9mg
16.13%
Vitamin K:11.01µg
10.49%
Vitamin B5:0.91mg
9.07%
Vitamin E:1.34mg
8.96%
Zinc:1.03mg
6.83%
Vitamin B2:0.11mg
6.63%
Calcium:57.37mg
5.74%
Selenium:2.87µg
4.1%
Vitamin A:99.49IU
1.99%
Source:Allrecipes