Nutrient Information for 1.5 katoris | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
279 | 10.1 | 45.6 | 5.4 |
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/ pearl millet (bajra)
- 6 tbsp green gram whole sprouts
- 1/3 cup fresh peas, shelled
- 3/4 cup beans, finely chopped
- 1.5 small tomatoes, finely chopped
- 1 medium green capsicum, finely chopped
- 2 small carrots, finely chopped
- 1 large onion, finely chopped
- 2 whole green chillies, finely chopped (optional)
- 3 tsps groundnut oil
- 4 cups water
Dry Spices
- 1 tsp cumin seeds
- 1/8 tsp asafoetida (hing)
- 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 let them turn brown.
- Add asafoetida (hing) and chopped green chillies. Sauté for a few seconds, then add chopped tomatoes and cook for 2-3 minutes.
- Add shelled peas, chopped beans, and carrot. Sauté for 3-4 minutes.
- Add water and salt. Bring the mixture to a boil.
- Add the roasted dalia, capsicum, and sprouts to the karahi. Mix well and 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.
- Adjust the consistency with water.
- Garnish with coriander leaves and serve hot.