Vegetable Curry

By Nmami Agarwal     25-Nov 2018

Vegetable Curry

It’s time to feaston winter veggies because seasonal veggies not only taste better, but also contain ingredients that suit the body’s needs. During winters, your immune system requires more support to keep everything safe. So you can try this delicious vegetable curry recipe that fulfills the requirement of nutrients of your bodyto stay fit during the season.

Nutritional Benefits:

Vegetables such as cauliflower, green peas, carrots, capsicum, and fenugreek leaves are used in the recipe. All these veggies are available in abundance during winter season and helps us stay healthy. Cauliflower used in the recipe is an excellent source of vitamins and minerals, which is high in fiber and contain significant amount of antioxidants. Fenugreek leaves contain protein, potassium, vitamin A, B, B3, C, E and phytoestrogen which helps in treating asthma, diabetes, and heart diseases. Carrot is a super food which improves eyesight and is excellent for maintaining good skin, hair, and nails.

Ingredients:

  • 20 grams cauliflower florets (cut into pieces)
  • 10 grams green peas
  • 10 grams carrot (diced)
  • 20 grams of fenugreek leaves
  • 10 green capsicum (diced)
  • 20 grams onion (diced)
  • 20 grams sized tomato (diced)
  • ½ inch ginger
  • 1 green chili
  • 1 teaspoon mustard oil
  • 1/8 teaspoon asafetida
  • ½ teaspoon cumin seeds
  • ¼ teaspoon turmeric powder
  • ¼ teaspoon red chili powder
  • 1 tablespoon coriander powder
  • 1 teaspoon salt
  • ½ teaspoon garam masala
  • ½ teaspoon coriander leaves (to garnish)

Calories- 81.6 Kcal
Proteins- 2.3 grams
Fat- 5.4 grams
Carbohydrates- 4.4 grams

Method:

  • In a blender, blend tomatoes, ginger and green chili to make a puree.
  • Heat the oil in a saucepan and add cumin seeds into it. When seeds start cracking add asafetida to it.
  • Now add tomato puree, turmeric, and salt into it. Mix well and cook for 5 minutes.
  • Now add all the vegetables into it along with half cup of water and mix well.
  • Cover the pan and let it cook for 10 minutes over medium heat until vegetables become tender and mushy. Stir few times in between.
  • Add garam masala to the pan and mix well. Finally garnish the curry with coriander leaves.
  • Serve along with rice, roti and yogurt.

Over to You:

Stay hale and heartythis winter by including this nutrient rich vegetable curry in your diet.This simple recipe is a great way of adding winter veggies in your diet.

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16
Nmami Life - Diet & Nutrition
Media Update @idiva
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It's so easy to put it on, but  so difficult to take it off! Weight management is something that we ALL need to worry about. Our latest article in idiva tells you why.
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14
Nmami Life - Diet & Nutrition
Recipe Alert
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Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple sweet dish is easy to make yet high in nutrient value.

Nutritional value
Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.

Ingredients

40 grams Goan rice flour
¼ fresh coconut
1 tablespoon Jaggery
1 tablespoon desiccated grated coconut
Pinch of cardamom powder
Nuts (optional)
Coconut water (optional)

Calories- 217 kcal
Carbs- 28.6 grams
Protein- 1.9 grams
Fats- 10.3 grams

Course- Dessert

Method

First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder.

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for your near and dear ones.
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Know more:
1) https://bit.ly/2MZfjJr
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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#Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nutritionist #Pinaca #Recipe #Recipealert
15
Nmami Life - Diet & Nutrition
Myth of the Day
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Your safe bet- consult a nutritionist!
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#Activity #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Exercise #Food #Fitspiration #Fact #Healthyliving #Health #healthydiet #Healthylifestyle #Loseweight #Lifestyle #Myth #Mythfact #mealplanning #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #nutritionist

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