Nutrient Information for 1.5 katoris | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
278 | 9.8 | 46.2 | 5.2 |
9-10 katoris
20 minutes
- If you are prescribed 1200 kcal, 1400 kcal, you can consume: 1.5 katoris
- If you are prescribed 1600 kcal, 1800 kcal, you can consume: 2 katoris
- If you are prescribed 2000 kcal, you can consume: 2.5 katoris
- 1.5 cups pearl millet/ broken wheat (bajra dalia/ gehun ka dalia)
- 1/3 cup Bengal gram dal/ green gram dal (chana dal/moong dal)
- 1 large onion, chopped
- 1.5 large tomatoes, chopped
- 2 green chillies, chopped (optional)
- 4 tsps groundnut oil
- Use minimal amount of salt
- 6 cups water
Dry Spices
- 1/2 tsp turmeric powder
- 1 tsp cumin seeds
- 2cm piece ginger, chopped
- 1/8 tsp asafoetida (hing)
- Use minimal amount of salt
- Soak the moong dal for 30-40 minutes prior to cooking.
If using bajra: Wash bajra (pearl millet) under running water and drain excess water. Grind it coarsely and add enough water to soak and let it sit for 45-60 minutes. Remove the husk floating in the water and rinse with 2-3 changes of water.
If using wheat dalia: In a karahi or pan, dry roast the dalia for 1-2 minutes. Soak the roasted dalia in water and let it rest for some time. Remove dust or husk particles floating in the water.
- Wash all the vegetables thoroughly. Finely chop them and set them aside.
- Heat oil in a pressure cooker and add cumin seeds to it. Let them turn brown.
- Add asafoetida (hing) and chopped green chillies saute it for a few seconds. Now, add onion, fry for a few minutes, then add tomatoes and cook until the tomatoes turn soft.
- Add salt and turmeric powder and mix well. Now add the dalia and moong dal to the cooker and mix thoroughly, add and cook the vegetables for a few minutes.
- Add water and pressure cook it for 15-20 minutes (3-4 whistles on low-medium flame).
- Serve hot with raita, curd, or chutney.