Nutrient Information for 1.5 katoris | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
271 | 9.5 | 43.6 | 5.8 |
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 cup brown rice
- 1/2 cup black chana (Bengal gram [black] -whole)
- 1/3 cup fresh peas, shelled
- 3/4 cup beans, finely chopped
- 1.5 small tomatoes, finely chopped
- 3/4 small green capsicum, finely chopped
- 2 small carrots, finely chopped
- 1 large onion, finely chopped
- 4 tsps groundnut oil
- 2.5 cups water
Dry Spices
- 2 bay leaves (tejpatta)
- 1 tsp cumin seeds (jeera)
- 4 whole cloves (laung)
- 2 whole black cardamom (badi/kali elaichi)
- 2 cm piece cinnamon (dalchini)
- 1/2 tsp turmeric powder
- 2 whole green chillies, sliced (optional)
- Use minimal amount of salt
- Wash and soak the black chana for 5-6 hours and boil it.
- Wash and soak rice for 30 minutes prior to cooking.
- Wash the vegetables. Peel the carrot, and finely chop all the vegetables.
- Heat oil in the pressure cooker, add bay leaf, cumin seeds, clove, black cardamom, and cinnamon. Stir the spices for a few seconds. Add sliced green chillies, stir for a few seconds, then add chopped tomatoes and fry until soft.
- Add all the chopped vegetables and boiled kala chana to the mixture and fry for 4-5 minutes on low flame.
- Add salt, turmeric powder, and soaked rice. Mix well, fry it for 4-5 minutes with the vegetables on low flame.
- Add water and let the mixture come to a boil. Lower the flame and pressure cook it for 15-20 minutes (2 whistles on low flame).
- Let it sit for 10 more minutes, covered after shutting off the flame.
- Serve hot with raita or curd.