Nutrient Information for 2 katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
288 | 10.8 | 47 | 5.5 |
11-12 katoris
20 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
- 1.5 cups pearl millet/ broken wheat (bajra dalia/gehun ka dalia)
- 1/3 cup Bengal gram dal/ green gram dal (chana dal/moong dal)
- 2.5 cups spinach (palak)/ lamb’s quarters(bathua)/amaranth leaves (chaulai), cleaned and chopped
- 1.5 large tomatoes, finely chopped
- 1 large onion, finely chopped
- 2 whole green chillies, sliced (optional)
- 4 tsps groundnut oil
- 6 cups water
Dry Spices
- 1/2 tsp turmeric powder
- 1/8 tsp asafoetida (hing)
- Use minimal amount of salt
- Rinse and soak the moong dal for 30-40 minutes before cooking.
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. Wash all the vegetables thoroughly. Finely chop them and set them aside.
- Heat oil in a pressure cooker, add cumin seeds and let them splutter.
- Now add asafoetida and chopped green chillies. Stir for 4-5 seconds.
- Add chopped onion and fry for a few minutes, then add tomatoes until it turns soft.
- Now add spinach and fry for 3-4 minutes on high flame. Add salt and turmeric powder and stir to mix.
- Add the dalia/bajra and moong dal/chana dal to the cooker and mix it thoroughly. Add water and pressure cook it for 15-20 minutes (3-4 whistles). Open and adjust to a thick consistency with warm water if needed.
- Serve hot with raita, plain curd, or chutney.