Panch phoran is an east Indian whole seed mix � you can make it yourself by mixing equal amounts of fenugreek, fennel, black mustard, nigella and cumin.
Heat the oven to 200C/400F/gas mark 6. Heat the oil in a large saut? pan, add the onion, potato and squash, and fry on medium-high heat for 10 minutes. Lift out with a slotted spoon and set aside. Add the aubergine to the pan, fry for eight minutes, then transfer to the other cooked veg.
Top up the oil, if necessary ? you need two tablespoons in the pan. Add the pepper and spices, and fry on high heat for three minutes, stirring. Add the courgettes, beans (or okra), tomatoes, chilli and curry leaves, and fry for five minutes on high heat. Return the cooked vegetables to the pan, add the sugar, tamarind and 200ml water, and simmer for five minutes. Season with salt to taste.
Spread the mix on a baking tray, sprinkle over the pumpkin seeds and bake for 12 minutes. Serve sprinkled with coriander.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (357g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 5 (3%)|
|Amt Per Serving||% DV|
|Total Fat 0.5g||1 %|
|Saturated Fat 0.1g||0 %|
|Monounsaturated Fat 0g|
|Polyunsanturated Fat 0.1g|
|Cholesterol 0mg||0 %|
|Sodium 24.7mg||1 %|
|Potassium 755.4mg||20 %|
|Total Carbohydrate 35.1g||10 %|
|Dietary Fiber 6.6g||26 %|
|Sugars, other 28.5g|
|Protein 4.3g||6 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 146
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
There are no reviews yet. Be the first!