|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 2g||3%|
|Saturated Fat 1g||3%|
|Total Carbohydrate 48g||17%|
|Dietary Fiber 9g||32%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
How many of us want to be good and eat our daily quota of vegetables, but don't know what to cook with them? Let's face it; veggies can be pretty boring if made indifferently or badly.
Luckily, there is so much to choose from where Indian cuisine is concerned. And the best part is, you do not need to get fancy about it either. Most of us have frozen veggies in our fridge. Here is an easy-peasy recipe for whipping them up into a tasty, easy dish that goes well with plain rice, hot chapatis or parathas. You can also serve it as a side dish with dahl (lentils).
- 500g chunky, mixed frozen vegetables (for example, cauliflower, broccoli, beans, corn, peas)
- 1 large onion (quartered)
- 3 medium-sized tomatoes (quartered)
- 2 green chilies (reduce if you want less heat)
- 1-inch piece of ginger
- 5 cloves garlic
- 3 tbsp vegetable/canola/sunflower cooking oil
- 2 tsp coriander powder
- 1 tsp cumin powder
- 1/2 tsp red chili powder (optional)
- 1/4 tsp turmeric powder
- 1 tsp garam masala
- Salt to taste
- 4 tbsp thick unsweetened yogurt (must not be sour, whisked till smooth)
- Chopped fresh coriander to garnish
Thaw the vegetables completely. This is best done by setting them out on a plate for some time. You could thaw them in the microwave, but this makes them mushy.
While the vegetables are thawing, put the quartered onion, tomatoes, green chilies, ginger, and garlic into a food processor and grind into a smooth paste. There is no need to add any water because juices from the tomatoes will provide sufficient liquid.
Heat the cooking oil in a deep pan over medium heat. When hot, add the above mixture and all the powdered spices including the garam masala.
Stir fry or sauté until the oil begins to separate from the masala. Stir often to prevent the masala from sticking and burning. You may even need to sprinkle some water now and then to prevent the masala from sticking and burning.
When the masala is done (as above), add the mixed vegetables and stir gently. Season with salt to taste and add half a cup of warm water. Cook till the vegetables are tender but not pulpy or overcooked. Remove from heat and stir in the yogurt till fully blended.