Nutrient Information for 1.5 katoris | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
287 | 9.5 | 40.6 | 9.3 |
8 Katoris
15 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 rolled oats
- 1/3 cup fresh peas, shelled
- 3/4 cup beans, finely chopped
- 1 medium green capsicum, finely chopped
- 1.5 small tomatoes, finely chopped
- 2 tsps black gram dal (dhuli urad dal)
- 2 sprigs curry leaves
- 2 finely chopped green chillies (optional)
- 3 tsps groundnut oil
- 2 cups water
Dry Spices
- 1/2 tsp mustard seeds (sarso/ rai)
- 1/8 tsp asafoetida (hing)
- Use minimal amount of salt
- 2 sprigs coriander leaves, finely chopped for garnish
- Wash the vegetables thoroughly, chop them and shell the peas.
- In a karahi/pan, heat the oil and add mustard seeds. Let them splutter.
- Add asafoetida (hing) and black gram dal. Stir for a few seconds until golden brown. Then, add curry leaves and chopped green chillies.
- After a few seconds, add the chopped tomatoes and cook on low heat until soft. Then, add peas and chopped beans. Sauté for 2-3 minutes.
- Add water, salt and bring the mixture to a boil.
- Add oats and capsicum and let it simmer on low flame for 8-10 minutes, stirring occasionally. Shut off the flame and cover.
- Serve hot, garnished with coriander leaves and lemon juice to taste (optional).