Kwati (Nepali Bean Stew)

Traditionally this recipe is cooked with mustard oil for its pungent flavor, however, mustard oil is not sold in the United States for cooking purposes because of its high level of erucic acid.

Kwati (Nepali Bean Stew)

  • Servings: 6
  • Time: 30 minutes
  • Difficulty: easy
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Pressure cooker recipe.

Posted by threeovens.

Ingredients

  • 2 cups dry mixed beans (kidney beans, black-eyed peas, chickpeas, soya beans, mung beans, green beans, black beans, white beans)
  • 1 teaspoon fennel seeds
  • 1 teaspoon cumin seeds
  • 1 teaspoon black mustard seeds
  • 1 teaspoon lovage seeds
  • 1 onion, chopped
  • 5 garlic cloves, chopped
  • 1-inch piece of ginger, chopped
  • 1 pound mutton, small dice
  • 4 to 5 tomatoes, chopped
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cayenne
  • 4 tablespoons cooking oil
  • salt
  • chopped green onions, for garnish
  • cooked rice, for serving

Directions

  1. Soak the beans overnight. Drain the water and set aside. If desired, the beans can be left for 2 to 3 days for the beans to sprout.
  2. Use a food processor, or some other means, to form a paste with the onions, garlic, and ginger. Set aside.
  3. Heat the oil in a pressure cooker. Add cumin seeds, black mustard seeds, fennel seeds, and lovage seeds. Once the seeds start splattering, add the onion paste you made and stir fry for 3 or 4 minutes.
  4. Add the meat and stir fry to brown.
  5. Stir in the beans, coriander, cumin, turmeric, cayenne, and salt. Fry for 5 minutes. Add the tomatoes and cook 2 to 3 minutes. Add 5 cups of water, cover, and pressure cook 20 to 25 minutes.
  6. Release the pressure and check to make sure the beans are tender. If most of the water has boiled out, you can add about 2 more cups until you get the desired consistency.
  7. Garnish with chopped green onions and serve with rice.

Phalay (Tibetan Bread)

Phalay is a small flatbread.

Phalay (Tibetan Bread)

  • Time: 12 hours prep, 15 minutes to cook
  • Difficulty: intermediate
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Posted by threeovens.

Ingredients

  • 4-5 cups wheat flour
  • 1 teaspoon salt
  • 1 tablespoon active dry yeast
  • lukewarm water

Directions

  1. Combine the dry ingredients (except the sesame seeds). Knead in enough water to form a slightly wet dough. You should knead the dough at least 10 minutes by hand.
  2. Place dough in a ziploc baggie or large covered container and let rest overnight. Make sure it has room to expand.
  3. The next morning, preheat the oven to 375 degrees F.
  4. Remove the dough from its container and knead it a few minutes. Form the dough into small 4-inch discs about 1/2-inch thick. Brush tops with a small amount of water and sprinkle with sesame seeds.
  5. Bake for 15 minutes.

Aalu Ra Tama (Potatoes and Bamboo Shoots)

Aalu Ra Tama (Potatoes and Bamboo Shoots

  • Servings: 4
  • Time: 30 minutes
  • Difficulty: easy
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Posted by threeovens.

Ingredients

  • 3 medium potatoes, peeled and sliced into rounds
  • 3 1/2 ounces tama (fresh or fermented bamboo shoots)
  • 1 ounce mustard seeds, blended to a paste
  • 1/2 teaspoon cumin seeds
  • 2 dried red chilies, broken in half
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon red chili powder
  • salt
  • 6 tablespoons oil
  • 1 onion, minced
  • 1 tomato, minced
  • 1 1/2 cup water

Directions

Heat a wok over medium high heat and add about half the oil. Stir fry the bamboo shoots for 5 minutes, remove, and set aside. Add the remaining oil, cumin seeds, and chilies. Cook 30 seconds, then stir in the onions. Stir fry for 3 to 5 minutes. Stir in the mustard paste and stir fry for 7 minutes.

Add in the potatoes, season with salt, turmeric, and chili powder. Return the bamboo shoots and stir in the tomatoes. Add the water, cover, and cook until the potatoes are tender and the liquid thickens a bit.

Serve with hot rice.

 

 

 

 

Banda-Bari (Cabbage Balls in Gravy)

This is an economical dish from Nepal. Gram flour made of ground chickpeas. Substitute any similar flour or buckwheat flour.

Banda-Bari (Cabbage Balls in Gravy

  • Servings: 4
  • Time: 30 minutes
  • Difficulty: easy
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Posted by threeovens.

Ingredients

  • 1 small cabbage
  • 3 medium potatoes
  • 1 large onion, chopped
  • 2 teaspoons cream
  • 1 egg
  • 2 tablespoons chopped cilantro
  • 4 green chilies chopped
  • 1/2 teaspoon fresh ground black pepper
  • salt
  • 2 tablespoons all purpose flour
  • 2 tablespoons gram (chickpea or besan) flour
  • water
  • 1 cup butter

[Gravy]

  • 1 large onion, chopped 
  • 2 tablespoons oil
  • 2 large tomatoes, chopped
  • 2 cups water
  • 2 tablespoons chopped cilantro

Directions

  1. Shred the cabbage and boil in water until tender. Let cool, then squeeze out the liquid once cool enough to handle. Reserve the liquid.
  2. Boil the potatoes. Peel and mash.
  3. In a bowl, combine the potatoes, cabbage, onion, cream, egg, cilantro, and chilies. Season with salt and pepper.
  4. Combine the flours and add a little water so that the mixture is like a thin pancake batter.  Add to cabbage mixture.
  5. Form the cabbage and potato mixture into balls and fry in a little butter in batches. You may not use all the butter.

[Gravy]

  1. To make the gravy, use a food processor to form a paste from the onions.
  2. Use a food processor, or other method, to form a paste from the onions. Fry this onion paste in the oil for about 5 minutes, stirring frequently to prevent scorching.
  3. Stir in the tomatoes and water, cooking and stirring until cooked and the gravy thickens.
  4. Spoon the gravy into a serving bowl, add the fried cabbage balls, and garnish with cilantro.

 

Sikami (Nepalese Yogurt Pudding)

This is an easy, strained yogurt dessert. You can also stir in or serve with fruits such as mango, orange, banana, or lychee. You do need to plan ahead because the yogurt needs to be strained at least 5 hours. I find overnight in the refrigerator to be the most convenient.

Sikami (Nepalese Yogurt Pudding)

  • Servings: 4
  • Time: 1 hour, not including time to strain
  • Difficulty: easy
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Posted by threeovens.

Ingredients

  • 4 cups plain yogurt (Greek or regular, still needs to be strained)
  • 1/2 cup granulated sugar (or equivalent sweetener)
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground cardamom
  • 1 tablespoon finely sliced almonds
  • 1 tablespoon finely sliced pistachios
  • 1 pinch saffron

Directions

  1. Once the yogurt has been strained it will nearly have the consistency of cream cheese. Place the yogurt in a mixing bowl and combine with the sugar, or other sweetener, until dissolved.
  2. Stir in the cinnamon and cardamom.
  3. Place in the refrigerator for an hour.
  4. To serve: Garnish with sliced almonds and pistachio and a sprinkling of saffron.