Nutrient Information for 1.5 Katoris | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
241 | 8.0 | 38.8 | 5.2 |
8 katoris
20 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
- 1.5 cups broken wheat (gehun ka dalia)/pearl millet (bajra)
- 1/3 cup fresh peas, shelled
- 3/4 cups beans, finely chopped
- 1.5 small tomatoes, finely chopped
- 1 medium green capsicum, finely chopped
- 2 small carrots, finely chopped
- 2 tsps groundnut oil
- 4 cups water
Dry Spices
- 1 level tsp cumin seeds
- 1/8 tsp asafoetida (hing)
- 2 whole green chillies, finely chopped (optional)
- Use minimal amount of salt
- 2 sprigs coriander leaves, finely chopped for garnish
If using Bajra: Wash bajra (pearl millet) under running water and drain excess water. Grind it coarsely and add enough water to soak and let it sit for 45-60 minutes. Remove the husk floating in the water and rinse with 2-3 changes of water.
If using wheat Dalia: In a karahi or pan, dry roast the dalia for 1-2 minutes. Soak the roasted dalia in water and let it rest for some time. Remove dust or husk particles floating in the water.
- Heat the oil in the karahi, add cumin seeds and stir until they turn brown.
- Add asafoetida (hing) and chopped green chilies. Sauté for 3-5 seconds.
- Add chopped tomatoes and cook for 2-3 minutes. Then add shelled peas, chopped beans, capsicum and carrots. Sauté well for 3-4 minutes.
- Add 4 cups of water, salt, and bring to a boil. Add the roasted dalia to the mixture. Let it cook for 12-15 minutes on a low flame or cook in a pressure cooker for two whistles if using wheat dalia and four whistles if using bajra dalia. If you prefer crunchy capsicum, add it right after cooking the dalia and let sit for 5 minutes.
- Serve hot, after garnishing with coriander leaves.