Nutrient Information for ¾ katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
89 | 2.7 | 8.6 | 4.5 |
4 katoris
25 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
- 1/4 cup beans, finely chopped
- 1/4 cup fresh peas, shelled
- 1 medium capsicum, finely chopped
- 1 and 1/2 large carrot, chopped into dice sized pieces
- 1 large onion, finely chopped
- 4 small garlic cloves, crushed
- 2 cm piece ginger, crushed
- 4 tsp mustard oil
- 2 sprigs coriander leaves, finely chopped for garnish
- 1 cup water
Dry Spices
- 1/4 tsp cumin seeds
- 2 whole green chillies, sliced (optional)
- 1/2 tsp turmeric powder
- 1/4 tsp coriander powder
- 1 tsp garam masala (freshly prepared)*
- Use minimal amount of salt
*Refer to the recipe of garam masala
- Wash and clean all the vegetables thoroughly. Dice the carrots and chop beans, capsicum, garlic, ginger, and onion.
- In a karahi/pan, heat the oil and add cumin seeds to it and let them turn brown
- Sauté chopped garlic, ginger, and green chillies for 1 minute. Add the chopped onion and cook until golden brown.
- Add the chopped vegetables, salt, turmeric powder, and coriander powder to the pan and sauté for 4-5 minutes.
- Add water and let the mixture simmer for 10-15 minutes on a low flame, stirring occasionally till the water has almost dried up in a pan with a covered lid. Add freshly ground garam masala and mix well. Garnish with coriander leaves.
- Serve hot with multigrain roti.