Nutrient Information for ¾ katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
111 | 4.2 | 10.9 | 5.2 |
4 katoris
30 minutes
- If you are prescribed 1200 kcal, 1400 kcal, 1600 kcal, 1800 kcal, you can consume: 3/4 katori
- If you are prescribed 2000 Kcal, you can consume: 1 katori
- 1/2 kg mustard greens (sarso), lamb’s quarters (bathua), spinach (palak), fenugreek (methi), amaranth (chaulai), cleaned and chopped
- 2 medium tomatoes, finely chopped
- 2 medium onions, finely chopped
- 4 cloves garlic, finely chopped
- 2 cm piece ginger, finely chopped
- 2 small green chillies, finely chopped (optional)
- 4 tsps groundnut oil
- 1 cup (1/2 cup for grinding + 1/2 cup for cooking) water
- 2 tsps maize flour (optional)
Dry Spices
- 1/4 tsp asafoetida (hing)
- 1/2 tsp turmeric powder
- Use minimal amount of salt
- Wash and clean the leafy vegetables thoroughly.
- Peel the onion, ginger and garlic and wash them along with tomatoes and green chillies.
- Finely chop the leafy vegetables, onions, tomatoes, garlic, ginger, and green chilli.
- Boil 2-3 cups of water in the heavy bottom pot and add the chopped leaves. Blanch for 3-4 minutes and let it cool.
- Take a mixer jar/blender and add the leafy vegetables, salt, and a little water to it. Grind it coarsely.
- Take a heavy-bottomed karahi and cook the ground paste on a low flame. Add maize flour at intervals, if required, add 1/2 cup of water if the mixture is too thick. Simmer it for about 10-15 minutes. Stir occasionally.
- While the greens are cooking, heat the oil in a karahi/pan. Add asafoetida (hing), chopped onions, garlic, ginger, and green chillies. Sauté until onions turn brown. Now add chopped tomatoes, salt, and turmeric powder. Cook well until oil separates.
- Add the sautéed greens paste to the tomato mixture and let the mixture simmer for 3-4 minutes.
- Serve hot with make (maize) ki roti/multigrain roti.