Potato Subji

Makes 7 cups (1.75 L)

India has a tradition of vegetarian cuisine with roots in antiquity. As a consequence, its food combinations have a great deal to offer the West in depth of flavour, colour, richness, and variety. An example is found in this subji (vegetable dish), which is one of the tastiest ways ever created to eat potatoes. Using a heavy-bottomed pan helps to spread the heat evenly and to prevent burning.

1 tablespoon (15 mL) mustard seeds
2 tablespoons (30 mL) coconut or olive oil
1 large onion, cut into 1/4-inch (5 mm) dice
2 teaspoons (10 mL) turmeric
2 1/2 pounds (1 kg) potatoes, cut into 1/2-inch (1 cm) cubes, about 4 potatoes
1/4 cup (60 mL) water, plus more as needed
1 teaspoon (5 mL) salt
Heat the mustard seeds in the oil over medium heat in a pan. Once the seeds begin to pop, cover the pan with the lid and wait until you hear that the seeds have stopped popping, about 1 minute. Add onion and turmeric; cook for about 5 minutes or until the onion is translucent. Stir in potatoes, water, and salt. Cover and simmer for 20 minutes or until potatoes are tender, adding more water if necessary to prevent the potatoes from drying out.

Per cup (250 mL): calories: 177, protein: 4 g, fat: 5 g, carbohydrate: 31 g (4 g from sugar), dietary fibre: 3 g, calcium: 30 mg, iron: 2 mg, magnesium: 40 mg, phosphorus: 93 mg, potassium: 872 mg, sodium: 348 mg, zinc: 1 mg, thiamin: 0.2 mg, riboflavin: 0.1 mg, niacin: 3 mg, vitamin B6: 0.5 mg, folate: 29 mcg, pantothenic acid: 0.6 mg, vitamin B12: 0 mcg, vitamin A: 0 mcg, vitamin C: 31 mg, vitamin E: 1 mg, omega-6 fatty acids: 0.4 g, omega-3 fatty acids: 0.1 g

Percentage of calories from protein 8%, fat 23%, carbohydrate 69%