This is a spring vegetable dish that is tasty and healthy... the good thing is one can buy most ingredients pre-prepped and frozen in an Indian grocery store. Makes a large one-pot dish that will freeze very well. This comes from my friend Vijay Modi.
1) Prepare the Masala (seasoning mix) {NOTE: NC = not crucial }
2 tbsp sesame seeds. NC
2 tsp ginger grated
1 tsp garlic minced
1 tbsp olive oil
1 tbsp sugar
1 tsp garam masala. NC
3 tbsp coriander powder
0.5 tbsp cumin powder. NC
salt as per taste
one lemon juices
MIX all together
BUY below at Indian grocery store (ALL frozen except small eggplant and sweet potato and small white/red potato)
2) Prepare vegetables to be cooked
FROZEN: 250 g Surati papdi IMP frozen (250 grams is about half pound)
250 g violet yam Ratalu FROZEN peeled and chopped in cubes
250 g LILVA (sort of like peas, also come frozen). they are protein rich equivalent of edamame
FRESH:
1/3 pound Sweet potato, cubed
4 small white potato whole (if golf ball size) or otherwise cut in half...
12 small eggplants (remove step, cut in half and salt them 10 min before using)
3) Mix the prepared MASALA with eggplant, sweet potato and potato (the fresh ingredients).
4) In a heavy deep pot, turn the heat on high, and add the 1/4 cup oil until it's pretty hot. seems a lot but need it), start with half of the oil being high heat neutral oil for the initial part
In hot oil add the following in this order (do from a little far in case the hot oil splatters on you):
1 tsp mustard seed
1 tsp carom seeds Aswan
1/2 tsp asafoetida
one long hot green fresh pepper (finely chopped) - some are hotter than others, so use half if too hot
1/2 tsp turmeric powder
All this is within a minute or so,
5) Then add the whole bit with all veggies except the frozen ones
then after about 5 minutes of stirring, add in all the frozen veggies.
stir minimally.
6) now add:
one bunch fresh coriander chopped
1/8 package of frozen grated coconut- buy frozen,
1/2 cup water
Cook on medium heat for 20 minutes covered, stir
7) At this point ADD ONE FROZEN PACK of what is called MUTHIYAS (these are available in the same Indian store)
they are veggies dumplings in a wheat/chickpea flour dough.
then cook for 40 minutes covered and low heat.
try once and if you like it you can double recipe next time...
8) add salt/ more coriander and lemon juice to taste...
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Recipe (7706g) | ||
Recipe Makes: 1 Serving | ||
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Calories: 3693 | ||
Calories from Fat: 2125 (58%) | ||
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Amt Per Serving | % DV | |
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Total Fat 236.2g | 315 % | |
Saturated Fat 30.9g | 155 % | |
Monounsaturated Fat 66.3g | ||
Polyunsanturated Fat 123.9g | ||
Cholesterol 0mg | 0 % | |
Sodium 3720.5mg | 128 % | |
Potassium 15642.6mg | 412 % | |
Total Carbohydrate 409g | 120 % | |
Dietary Fiber 230.9g | 924 % | |
Sugars, other 178g | ||
Protein 71.1g | 102 % | |
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: 3693
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