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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Asian >> Indian Subcontinent >> Indian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Heat oil in a Dutch oven over medium heat. Add onions and cook, stirring often, until fragrant and beginning to brown, 5 to 6 minutes. Add garlic and cook until fragrant about 1 minute. | 2. Add ground cumin, coriander, cinnamon, cardamom and cayenne. Cook stirring until fragrant, for about 30 to 60 seconds. Add potatoes, water and salt; bring to a simmer. Cover and cook for 10 minutes. Add chickpeas, tomatoes and carrots; stir to combine. Bring to a simmer. | 3. Reduce heat to low and simmer partially covered, stirring occasionally and adding 1/2 cup water, if needed, until the potatoes and the carrots are tender for about 30 to 35 minutes. Stir in cilantro. Serve with yogurt, if desired. | 4. Nutrition Per serving: 264 Calories; 4 g Fat; 1 g Sat; 2 g Cholesterol; 51 g Carbohydrates; 9 g Protein; 10 g Fiber; 604 mg Sodium; 997 mg Potassium 3 Carbohydrate Serving Exchanges: 2 starch, 2 vegetable, 1 very lean meat. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
olive oil	1	tablespoon		119.34	0.0	0.0	13.5
onion	1		sliced	60.0	14.01	1.65	0.15
garlic clove	4		minced	17.88	3.9672	0.7632	0.06
cumin	1	teaspoon	ground	7.875	0.929	0.374	0.4677
coriander	1	teaspoon	ground	5.364	0.9898	0.2227	0.3199
cinnamon	1/2	teaspoon	ground	-	-	-	-
cardamom	1/4	teaspoon		1.555	0.3424	0.0538	0.0335
cayenne pepper	1/8	teaspoon		0.7155	0.1274	0.027000000000000003	0.0389
new potato	1		scrubbed quartered	-	-	-	-
water	1 1/2	cups		0.0	0.0	0.0	0.0
salt	1/2	teaspoon		-	-	-	-
chickpea	1	can	rinsed	1133.4333	188.7556	61.3793	18.1109
tomato	1	can	crushed fire-roasted	62.068999999999996	13.7631	3.2384	0.5397
baby carrot	1	lb		158.7575	37.3761	2.903	0.5897
cilantro	3/4	cup	chopped	2.76	0.4404	0.2556	0.0624
plain yogurt	3/4	cup	low fat	-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.