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 Baigan (brinjal) Bhurta
Nutritive value per serving:
Energy: 60 KCal
Proteins: 2 g
Carbohydrates: 10 g
Fats: 2.8 g
Preparation time: 5 minutes
Cooking time: 15 minutes
Serves: 4
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Ingredients:
½ Kg large round brinjals
1 chopped onion
1 chopped tomato
1 teaspoon finely chopped green chilli
2 tea spoons oil
Salt to taste
Procedure:
- Grill the brinjals on a fire until they become black in colour. Remove the skin and mash thoroughly.
- Heat the oil and fry the onions till pink in colours.
- Add the green chillies and fry for a few seconds.
- Add the tomatoes and cook well.
- Add the mashed brinjals and salt, cook well.
- Serve hot.
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Baked vegetable jalfarezi
Nutritive value per serving:
Energy: 75 KCal
Proteins: 4 g
Carbohydrates: 9 g
Fats: 3.4 g
Preparation time: 15 minutes
Cooking time:,/b> 30 minutes
Serves: 8
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Ingredients:
1 teacup chopped and boiled vegetables (French beans, carrots, cauliflower and green peas)
2 chopped onions
4 table spoons chopped capsicum
1 chopped tomato
1 tea spoon chilli powder
½ tea spoon garam masala
2 table spoon chopped coriander
4 table spoon grated paneer
1 tea cup tomato gravy
4 teaspoons oil
Salt to taste
Procedure:
- Heat the oil and fry the onions till light pink in colour.
- Add the capsicum and tomatoes and fry again for 2 minutes.
- Add the vegetables, chilli powder, garam masala, coriander and salt, cook for a few minutes.
- Spread the tomato gravy on top and sprinkle a little grated paneer over it.
- Bake in a hot oven at 200 C for 10 minutes.
- Serve hot.
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Dal with spinach
Nutritive value per serving:
Energy: 60 KCal
Proteins: 5 g
Carbohydrates: 12 g
Fats: 2.9 g
Preparation time: 10 minutes
Cooking time: 25 minutes
Serves: 8
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Ingredients:
½ teacup uncooked moong or masoor dal
1 chopped onion
1 teaspoon cumin seeds
1 teacup chopped spinach
2 teaspoons amchur powder
1 chopped tomato
½ teaspoon turmeric powder
4 teaspoon oil
Salt to taste
For the paste:
6 cloves of garlic
3 green chillies
1 small piece of ginger
Procedure:
- Cook the dal in 3 teacups of water.
- Heat the oil, add the cumin seeds and onion and cook for 2 minutes.
- Add the cooked dal, spinach, amchur powder, tomato, turmeric powder, paste and salt, and boil for 5 minutes.
- Serve hot.
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Paneer methi
Nutritive value per serving:
Energy: 55 KCal
Proteins: 9 g
Carbohydrates: 6.5 g
Fats: 3.6 g
Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 5
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Ingredients:
2 teacups methi leaves
A small piece of ginger
1 chopped onion
3 chopped green chillies
100 g sliced paneer
3 teaspoon oil
Salt to taste
Procedure:
- Chop the methi leaves finely.
- Add 2 teaspoons of water and cook on a slow flame until soft.
- When cooked, drain out the water and blend in a liquidiser.
- Chop the ginger finely.
- Heat the oil and fry the onion for a minute.
- Add the green chillies and ginger and fry again for a minute.
- Add the blended leaves, paneer and salt.
- Serve hot.
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Tomato and cauliflower curry
Nutritive value per serving:
Energy: 60 KCal
Proteins: 3 g
Carbohydrates: 10 g
Fats: 2.4 g
Preparation time:10 minutes
Cooking time:20 minutes
Serves:6
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Ingredients:
½ Kg tomatoes
250 g cauliflower
4 teaspoon besan
8–10 chopped beans
8-10 pieces bhindi, chopped into big pieces
2 table spoons sliced white pumpkin
2 table spoons sliced lauki
2 slit green chillies
½ tea spoon mustard seeds
½ tea spoon cumin seeds
A pinch of hing (asafoetida)
2 teaspoons oil
Salt to taste
Procedure:
- Cook the tomatoes and cauliflower in 6 tea cups of water until soft.
- Blend the tomatoes in a mixer.
- Mix the besan with ¼ tea cup of water and add to the mixture.
- Add the remaining vegetables, green chillies, chilli powder and salt, and boil for 15 minutes.
- Heat the oil and fry the mustard seeds and cumin seeds until they crackle. Add a pinch of hing.
- Add the mixture and boil again for 5 minutes.
- Serve hot.
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| Source ::: NDTV.com |
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