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Daal Bhat, Tomato Chutney and Potato and Broccolli Curry
From Camilla MacLaverty, Trusts and Foundations Officer at Phase Worldwide

Our PHASE Nepal colleagues have shared with us one of their classic favourite Nepali meals which we would like to share with you for your recipes from around the world on your website.

A full recipe for a delicious traditional Nepali meal for 2 people including daal, bhat, potato-broccoli curry, and tomato chutney (golbheda ko achar):

Bhat (Steamed Rice)

Ingredients:
  • 1 cup rice (any medium/long grain rice like basmati or jeera masino rice)
  • 2 cups water
Instructions:
  1. Rinse the rice thoroughly 2 times .
  2. In a pot ( pressure cooker) add rice and 2 cups of water.
  3. Cover with a lid and bring to a boil over medium heat.
  4. Once it boils, lower the heat and simmer for 10–15 minutes until the water is absorbed and rice is soft. ( 2 to 3 whistle if pressure cooker)
  5. keep covered until serving.

Daal (Nepali Lentil Soup)

Ingredients:
  • ½ cup lentils (masoor or moong or mixed daal)
  • 3 cups water
  • ½ tsp turmeric
  • Salt to taste For tempering (tadka): • 1 tbsp ghee or oil • ½ tsp cumin seeds or 2 cloves of sliced garlic ( both can be used) • A pinch of hing (asafoetida) – optional • 1–2 dried red chilies – optional
Instructions:
  1. Wash lentils well and boil with water, turmeric, and salt. Cook until soft (around 20 mins , 3–4 whistles in a pressure cooker).
  2. Mash lightly with a ladle for a smoother consistency.
  3. In a small pan, heat ghee/oil. Add cumin seeds, garlic. Let them sizzle until golden brown.
  4. Pour this tempering into the boiled lentils and mix well.
  5. Simmer 2–3 more minutes and turn off the heat.

Potato & Broccoli Curry (Aloo Broccoli Tarkari)

Ingredients:
  • 2 medium potatoes (peeled and cubed)
  • 200 gram broccoli
  • 2 small tomato (chopped)
  • 1 small onion (sliced)
  • 2 cloves garlic (minced)
  • ½ tsp turmeric
  • ½ tsp cumin seeds
  • ½ tsp coriander powder
  • ¼ tsp chili powder (optional)
  • Salt to taste
  • 2 tbsp oil
  • Fresh coriander (for garnish)
Instructions:
  1. Heat oil in a pan. Add cumin seeds and let them splutter.
  2. Add garlic and onions. Stir until light golden.
  3. Add turmeric, coriander powder, chili powder,  Stir well.
  4. Add potatoes and stir for 2–3 minutes.
  5. Add chopped tomato and cook till soft.
  6. Add a splash of water and salt, stir and cover, and cook potatoes for 5–7 minutes.
  7. Add broccoli and cook covered for another 4–5 minutes until both are tender but not mushy.
  8. Garnish with fresh coriander.

 Tomato Chutney (Golbheda ko Achar)

Ingredients:
  • 2 ripe tomatoes
  • 2 dried red chilies (or 1 fresh chili)
  • 1 garlic clove
  • 1 tbsp sesame seeds (or peanuts)
  • Salt to taste
  • Fresh coriander (optional)
Instructions:
  1. Roast tomatoes directly on the flame or in a dry pan until skin blisters. Let cool and peel skin.
  2. Roast sesame seeds (or peanuts) until golden.
  3. In a blender, grind the roasted tomatoes, garlic, chili, sesame seeds, and salt into a thick chutney.
  4. Add chopped coriander if desired. Adjust salt and chili to taste.

To Serve:

Plate rice (bhat) in the center, daal in bowl, serve potato-broccoli curry on the side or in bowl, and a small spoonful of chutney. Optionally add, melted ghee,  lightly fried saag ( spinach)/ boiled potato,  a slice salad like raw tomato/lemon/ green chilly/ cucumber/ carrot/ beetroot/ onion etc.

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