Nutrient Information for 1 katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
245 | 7.4 | 42.0 | 4.7 |
7 katoris
20 minutes
- If you are prescribed 1200 kcal, 1400 kcal, you can consume: 1 katori
- If you are prescribed 1600 kcal, 1800 kcal, you can consume: 1.5 katoris
- If you are prescribed 2000 Kcal, you can consume: 2 katoris
- 1 cup rice
- 1/2 cup green gram whole (sabut moong dal)
- 1.5 large tomatoes, finely chopped
- 1 large onion, finely chopped
- 2 cm piece ginger, chopped
- 2 whole green chillies, sliced (optional)
- 4 tsps groundnut oil
- 4 cups water
Dry Spices
- 1/2 tsp turmeric powder
- 1/8 tsp asafoetida (hing)
- 1 tsp cumin seeds
- Use minimal amount of salt
- Wash and soak rice for 15-20 minutes and sabut moong dal for 2-3 hours prior to cooking; rinse well.
- Peel and wash all vegetables thoroughly and finely chop them.
- Heat oil in the pressure cooker. Add cumin seeds to it. Let it brown till lightly roasted.
- Now add asafoetida (hing) and chopped green chillies. Add chopped onion and ginger, sauté for a few minutes, then add tomatoes, and cook until soft.
- After adding spinach, sauté for 1-2 minutes now add salt and turmeric powder and mix well.
- Add the rice and sabut moong dal to the cooker and stir to mix well with the vegetables. Add water and pressure cook it for 10-15 minutes seems too long (2 whistles on medium flame).
- Serve hot with raita/ plain curd/ chutney.