Tibetan Green Beans with Potatoes Tema
Transport your taste buds to the vibrant kitchens of Tibet with this flavorful recipe for Tibetan Green Beans with Potatoes Tema. Packed with fresh green beans and tender, golden potatoes, this dish is infused with aromatic spices like turmeric, cumin, coriander, and a hint of chili powder for a perfectly balanced medley of flavors. Sautéed onions, garlic, and ginger form the savory base, while ripe tomatoes create a luscious, spice-rich paste that coats the vegetables beautifully. Simmered to perfection, this wholesome dish is finished with a sprinkle of fresh cilantro for a burst of brightness. Quick to prepare and simmered to heartwarming goodness, this vegan-friendly recipe pairs wonderfully with steamed rice or traditional Tibetan bread, making it an ideal choice for a comforting dinner or a unique plant-based side dish.
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Recipe Information
Ingredients
- 300 grams green beans
- 2 medium-sized potatoes
- 1 medium-sized onion
- 3 pieces garlic cloves
- 1 inch piece ginger
- 1 medium-sized tomato
- 3 tablespoons vegetable oil
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoons chili powder
- 1 teaspoon salt
- 120 milliliters water
- 2 tablespoons cilantro
Instructions
Wash the green beans, trim the ends, and cut them into 2-inch pieces.
Peel the potatoes and cut them into small cubes, approximately 1/2-inch in size.
Finely chop the onion, garlic, and ginger. Dice the tomato and set everything aside.
Heat the vegetable oil in a large skillet or wok over medium heat.
Add chopped onion to the skillet and sauté for 2-3 minutes until softened and translucent.
Add the minced garlic and ginger to the skillet, stirring for another 1-2 minutes until fragrant.
Stir in the diced tomato, turmeric, cumin, ground coriander, chili powder, and salt. Cook for 3-4 minutes until the tomato softens and combines with the spices to form a paste.
Add the cubed potatoes and green beans to the skillet, tossing them well to coat with the spice mixture.
Pour in the water, stir well, and reduce the heat to low. Cover the skillet and let the vegetables simmer for 20-25 minutes, stirring occasionally, until the potatoes are tender and the green beans are cooked but still retain a slight crunch.
Taste the dish and adjust seasoning if needed.
Garnish with freshly chopped cilantro before serving.
Serve hot with steamed rice or Tibetan bread for a hearty meal.
Nutrition Facts
Calories |
972 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.0 g | 54% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 25.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3998 mg | 174% | |
| Total Carbohydrate | 143.3 g | 52% | |
| Dietary Fiber | 23.4 g | 84% | |
| Total Sugars | 32.5 g | ||
| Protein | 20.9 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 294 mg | 23% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 3504 mg | 75% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
