Nutrient Information for 1 katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
210 | 6.1 | 31.6 | 6 |
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 barnyard millet (samak)
- 1/3 cup fresh peas, shelled
- 3/4 cup beans, finely chopped
- 1.5 small tomatoes, finely chopped
- 3/4 small green capsicum, finely chopped
- 1 large onion, finely chopped
- 4 tsp groundnut oil
- 2.5 cups water
Dry Spices
- 2 bay leaves (tejpatta)
- 1 tsp cumin seeds (jeera)
- 2 whole cloves (laung)
- 2 whole black cardamom (badi/kali elaichi-kali)
- 2 cm piece cinnamon (dalchini)
- 1/2 tsp turmeric powder
- 2 whole green chillies, sliced (Optional)
- Use minimal amount of salt
- Wash and soak barnyard millet (samak rice) for 10-15 minutes prior to cooking and drain the water.
- Wash the vegetables thoroughly and finely chop them.
- In a pressure cooker, heat oil. Now add bay leaf, cumin seeds, clove, black cardamom, and cinnamon, and stir for a few seconds.
- Add sliced green chillies, stir for a few seconds, then add chopped tomatoes. Cook tomatoes for 2-3 minutes until soft and then add all the chopped vegetables. Mix well and cook for 3-4 minutes.
- Now add salt, turmeric powder, and soaked barnyard millet (samak rice). Mix well and fry for 2-3 minutes with the vegetables. Add water to the mix and let it come to a boil.
- Pressure cook for 6-8 minutes (1 whistle on low flame)
- Serve hot with raita or curd.