Nutrient information for 1 katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
250 | 9.3 | 40.6 | 5 |
5-6 katoris
8-10 minutes
- If you are prescribed 1200 Kcal, 1400 Kcal, 1600 Kcal and 1800 Kcal; you can consume: 1 katori
- If you are prescribed 2000 Kcal, you can consume: 1.5 katoris
- 1.5 cup semolina (sooji)
- 4 tbsp fresh peas, shelled
- 4 tbsp beans, finely chopped
- 1 medium tomato, finely chopped
- 1 medium capsicum, finely chopped
- 2 tsp black gram dal (dhuli urad dal)
- 2 tbsp curry leaves, roughly chopped
- 2 whole green chillies, finely chopped (optional)
- 4 tbsp groundnut oil
- 3 cups water
- 2 sprigs coriander leaves, finely chopped for garnish
Dry Spices
- 1 tsp mustard seeds
- 1/4 tsp asafoetida (hing)
- Use minimal amount of salt
- Wash the vegetables thoroughly. Chop the beans, tomato, capsicum, and green chillies finely, and remove the shells from the peas.
- Take a karahi and dry roast sooji for 2-3 minutes. Keep it aside.
- Heat oil in separate karahi, add mustard seeds and let it splutter.
- Add asafoetida and black gram dal now, let them turn golden brown. Add chopped green chilies and curry leaves.
- Add the tomatoes and cook over low heat for a few minutes, or until they soften. Add the chopped beans, capsicum, peas, and sauté well.
- Add the salt and water, when the mixture comes to a boil, add roasted sooji and cook on low heat for 8-10 minutes. Stir occasionally.
- Serve hot, garnished with coriander leaves.