Veg Jalfrezi
A quick and colourful vegetable which is also a bundle of nutrition
Ingredients:
- Mixed Leached vegetable 250 g (Carrots, French Beans, Baby corn, Cauliflower, Bell peppers etc.)
- Tomato, blanched puree- 2 in no
- Onion, sliced 1 medium
- Oil 2 tsp
- Sugar 1 tsp
- Cumin seed ½ tsp
- Hing 1/8 tsp
- Green chilli slit 2 in no
- Haldi 1/2 tsp
- Red chilli powder ¼ tsp
- Garam Masala ¼ tsp
- Ginger garlic paste ¼ tsp
- Water 1- ½ cups
- Coriander powder 1 tsp
- Kasuri methi 1 tsp
- Salt- as prescribed by the dietician.
- Portions – 6 cups
- Serving Size – 1 cup
Nutrients
- Calories: 156 Kcal
- Proteins : 3.5 gm
- Sodium: 10 mg
- Potassium: 256 mg
- Phosphorus: 38 mg
Procedure:
- Heat oil in a non-stick pan. Add cumin seed and let it splutter.
- Add Hing, slit chilli and sliced onions. Fry until golden brown.
- Add ginger garlic paste, haldi, red chilli powder and coriander powder and sauté until 2-3 mins.
- Now add tomato paste and mix well. Let it cook for a while.
- Add chopped boiled vegetables and water. Mix well and cover the pan with a lid.
- Cook for 5-7 mins or until vegetables are well cooked.
- When the vegetables are cooked and the dish has the desired consistency, add salt, sugar, kasuri methi, and garam masala. Mix well and turn off the heat.
- Serve hot with Jeera rice or Phulkas.