Nutrient Information for 1.5 katoris | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
268 | 10.7 | 38.5 | 7.4 |
8 Katoris
30 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
- 2.5 cups rice flakes (Thick rice flakes/poha)
- 14-15 chunks (regular sized) soya chunks (Nutri-nuggets)
- 1.5 tbsp peanuts, raw, shelled (may substitute with other nuts of choice)
- 1/3 cup fresh peas, shelled chopped
- 3/4 cup beans, finely chopped
- 1.5 small tomatoes, finely chopped
- 2 small carrots, finely chopped
- 1 medium green capsicum, finely chopped
- 2 sprigs curry leaves
- 3 tsps groundnut oil
- For soaking rice flakes and soya nuggets-water as per requirement
Dry Spices
- 1/2 tsp mustard seeds (sarso/rai)
- 2 finely chopped green chillies, sliced (optional)
- 1/2 tsp turmeric powder
- Use a minimal amount of salt
- 2 sprigs coriander leaves, finely chopped for garnish
- Chop the vegetables and wash the curry leaves.
- Heat water and add a pinch of salt in a saucepan. Rinse and put the soya chunks in lukewarm water and let them soak for 10-15 minutes. Then, squeeze the chunks to remove excess water and set them aside.
- Pick and clean the rice flakes, with the help of a fine strainer and rinse them under running water for a minute or so to remove dirt. Then, soak the rice flakes for a few 1-2 minutes. Drain well and keep them covered in a bowl.
- In a karahi or a pan heat oil, add mustard seeds and let them splutter.
- Add asafoetida (hing), followed by green chillies. Stir for 2-3 seconds, then add peanuts. Stir until the peanuts turn slightly brown and add curry leaves.
- After a few seconds, add the chopped tomato and cook on a low flame until soft.
- Add the peas, chopped carrots, and beans. Sauté for 3-4 minutes.
- Add ¼ cup water and salt to the vegetables and soya chunks. Mix well, bring to a boil and then let the mixture simmer for 5-6 minutes.
- Once the vegetables are cooked, add the washed rice flakes and turmeric to the mixture. Mix well and cook for 5 minutes, covered, on a low flame. Give a gentle final stir to prevent the flakes from breaking and to mix up the poha.
- Add coriander leaves, lemon juice (optional) mix and serve.