Nutrient Information per 1.5 katoris | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
180 | 8.7 | 23.9 | 4.9 |
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
- 3/4 cup cowpea (Lobia)
- 2 medium tomatoes, finely chopped
- 1 large onion, finely chopped
- 2 cm piece ginger, finely crushed
- 3 small cloves garlic, crushed
- 2 whole green chillies, sliced (optional)
- 4 tsps mustard oil
- 6 cups water
- 4 sprigs coriander leaves, finely chopped for garnish
Dry Spices
- 1 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 the recipe of garam masala
Pre-preparation
- Wash and soak lobia overnight.
- Drain the lobia.
- Peel the onion, ginger and garlic and wash them along with tomato and green chilli.
- Finely chop the onion, green chilli and tomato. Crush the ginger and garlic.
- Heat the pressure cooker and add the drained lobia and cook for 9 to 10 minutes (3-4 whistles) on high flame. Open the pressure cooker, drain, and reserve the water.
- Heat oil in a pan and add cumin seeds, asafoetida (hing) and let it splutter. Add chopped onion, ginger, garlic, and sliced green chillies. Sauté until it is golden brown.
- Add tomatoes and turmeric powder. Sauté for a few minutes and cook until oil separates. If masala sticks to the pan, sprinkle a little water to prevent burning.
- Add the drained cooked lobia, garam masala and cook for another five minutes. Add the reserved water and cook for 20 minutes on low flame till the gravy thickens.
- Serve hot, garnished with coriander leaves.