Nutrient Information for 1.5katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
183 | 8.8 | 20.9 | 6.6 |
8 Katoris
30 minutes
- If you are prescribed 1200 kcal, 1400 kcal, 1600 kcal, 1800 kcal you can consume: 1.5 Katoris
- If you are prescribed 2000 Kcal, you can consume: 2 Katoris
- 1 ¼cup black chickpea (kala chana)
- 2 medium tomatoes, finely chopped
- 1 large onion, finely chopped
- 2 cm piece ginger, finely crushed
- 3 small cloves garlic, crushed
- 2 small green chillies, sliced (optional)
- 4 tsps mustard oil
- 6 cups water
- 4 sprigs coriander leaves, finely chopped for garnish
Dry Spices
- 2 tsp cumin seeds
- 1/4 tsp asafoetida (hing)
- 1/2 tsp turmeric powder
- 1 tsp garam masala (freshly prepared) *
- Use minimal amount of salt
*Refer to recipe of garam masala
Pre-preparation
- Wash and soak black chana overnight
- Drain the black chana.
- Peel the onion, ginger and garlic and wash them along with tomatoes and green chillies
- Crush the ginger, garlic. Finely chop onion and tomatoes and slice the green chillies.
- In the pressure cooker add the drained dal along with half the crushed ginger and garlic and cook for 10 to 12 minutes on medium heat (2-3 whistles). Open the pressure cooker, drain, and reserve water.
- Heat oil in a pan and add cumin seeds, asafoetida (hing), and let it splutter. Add chopped onion, remaining crushed ginger, garlic and sliced green chillies. Sauté until it is golden brown.
- After that add the tomatoes, salt and turmeric powder sauté for a few minutes. Cook until oil separates. If masala sticks to the pan, sprinkle a little water to prevent burning.
- Add the drained cooked black chana, put freshly ground garam masala, and cook for another five minutes. Add the reserved water and cook for 20 minutes until the gravy thickens on low flame.
- Serve hot, garnished with coriander leaves.