Nutrient Information for ½ katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
120 | 5.5 | 10.3 | 5.9 |
4-5 katoris
30 minutes
- If you are prescribed 1200 kcal, 1400 kcal, you can consume: ½ katori; if you are prescribed 1600 kcal, 1800 kcal, you can consume: 1 katori
- If you are prescribed 2000 kcal, you can consume: 1.5 katoris
- 2/3 cup Nutri-nuggets (soya chunks)
- 1/3 cup fresh peas, shelled
- 3 mediums tomatoes, finely chopped
- 4 medium onions, finely chopped
- 2 cm piece ginger, finely chopped
- 2 cloves garlic, finely chopped
- 2 whole green chillies, sliced (optional)
- 4 tsps mustard oil
- 4 cups water
- 2 sprigs coriander leaves, finely chopped for garnish
Dry Spices
- 1/2 tsp cumin seeds
- 1/2 tsp turmeric powder
- 1 tsp garam masala (freshly prepared) *
- Use minimal amount of salt
*Refer to recipe of garam masala
- Heat the water in a pan and divide into two bowls. In one bowl add a pinch of salt to the water and add soya chunks. Let it soak for 8-10 minutes. After that, squeeze the chunks to remove excess water and keep them aside.
- Add peas in hot water in another bowl and soak for 10 minutes.
- Peel the onion, ginger and garlic and wash them along with tomatoes and green chilli.
- Finely chop the onion, tomato, and slice green chillies.
- Heat oil in a small pan/karahi, add cumin seeds and green chillies to the heated pan and let them splutter. Add the chopped ginger, garlic, and onion. Sauté for a few minutes.
- Add chopped tomatoes and salt and turmeric powder and cook until soft and oil separates.
- Add soya chunks and peas to the above mixture and fry for 2-3 minutes. Add water specify the quantity of water and mix well.
- Cook for 15 minutes on a low flame covered with lid. Remove the pan from the flame and add garam masala.
- Mix well and add coriander leaves. Serve hot with multigrain roti.