Nutrient Information for 2 katoris | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
253 | 13.2 | 25.6 | 10.2 |
11-12 katoris
30 minutes
- If you are prescribed 1200 kcal, 1400 kcal, you can consume: 2 katoris
- If you are prescribed 1600 kcal, 1800 kcal, 2000 Kcal, you can consume: 2.5 katoris
- 2 cups curd
- 1/3 cup gram flour (besan)
- 1/2 kg spinach (palak), cleaned and chopped
- 1/3 cup fresh peas
- 1 cup cauliflower (phool gobi)
- 1.5 cups carrot, finely chopped
- 1 large onion, finely chopped
- 2 cloves garlic, crushed
- 4 tsps mustard oil
- 6 cups water
Dry spices
- 2 small green chilli, sliced
- 6-8 whole black pepper
- 1 tsp cumin seeds (jeera)
- 1/2 tsp mustard seeds
- 1/2 tsp fenugreek seeds (methi dana)
- 1/8 tsp asafoetida (hing)
- 1/4 tsp turmeric powder
- Use minimal amount of salt
- Clean and wash peas, cauliflower, spinach, carrot. Peel the onion, ginger and garlic.
- Chop onion, cauliflower, spinach, carrot, slice green chillies and crush garlic.
- Beat curd well and add sifted gram flour to it, whisking to make a thick, lump-free batter. Add salt and turmeric powder and mix well.
- Heat oil in a pan, add cumin seeds, mustard seeds, asafoetida (hing), fenugreek seeds and let them splutter. Add sliced green chillies.
- Add chopped onion and crushed garlic, sauté for a few minutes. Add all the chopped vegetables and mix well.
- Pour the curd-besan-water mixture and bring it to a boil. Stir continuously on low flame and let it cook for 20-30 minutes until the mixture thickens.
- Serve hot with rice or multigrain roti.