Vegetable Korma


 Vegetable Korma is easy to make recipe and adds all nutrients and Vitamin for our daily diet so it is simple, tasty and healthy recipe. You can add any vegetables of your choice. This Veg Korma can be made in 2 different ways. The traditional south Indian method is to add coconut, however if anyone don't like the taste of coconut replace it with potatoes and tomato puree to thicken the gravy. So, here today I made veg. korma without coconut. It taste delicious and it's low in calories and high in fibers, nutrients.

Preparation Time : 15 Minutes ; Cooking Time : 15 Minutes ;
Total Time : 30 Minutes.
Ingredients :

  1. Green peas ½ cup
  2. Cauliflower florets 1 cup
  3. Potato 1 small, chopped
  4. Carrots ½ cup / 50 g, chopped
  5. Green chillies 5 strips
  6. Ginger 11 g
  7. Coriander leaves ¼ cup
  8. Tomatoes 2 medium size, chopped
  9. Cumin seeds 1 tsp
  10. Fennel seeds 1 tsp
  11. Cinnamon 1 tsp
  12. Cloves 2 (½ tsp)
  13. Poppy seeds 1 tsp
  14. Cashew nuts 14.2 g
  15. Cardamom 1 tsp (2 pods)
  16. Coriander seeds 1 tsp
  17. Red chilli powder 1 tbsp
  18. Turmeric powder 1 tsp
  19. Salt 1 tsp
  20. Asafoetida 1 pinch
  21. Olive oil 2 tbsp

Recipe :
  1. Cut and wash carrots, potatoes, cauliflower. In a pan add green peas and chopped and washed carrots ,potatoes and cauliflower. Cook it for 4 to 5 minutes.
  2. Meanwhile, make masala for veg korma by grinding cumin seeds, coriander seeds, cinnamon, ginger, green chillies, turmeric powder, salt, red chilli powder, poppy seeds, cashews, cloves, fennel seeds, cardamom pods, tomatoes. Grind it to make puree.
  3. Now, in frying pan or in kadai add olive oil, asafoetida and grinded masala. Saute it well and cover for 2 to 3 minutes. After 2 to 3 minutes add boiled or cooked vegetables. Saute and mix well. Cover for more 2 to 3 minutes.
  4. After 3 minutes, remove cover and add chopped coriander leaves. Here, Healthy, tasty and delicious Veg. Korma is ready to serve. Serve with roti's, chapattis or with rice. Enjoy!!!



Calories
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Green peas ½ cup
59
10.5 g
D.F - 3.5 g
Sugar - 4 g
0.3 g
4 g
Vit.A - 11%
Vit.B6 - 5%
Vit.C - 48%
Potassium - 5 %
Calcium - 1%
Iron - 6 %
Magnesium - 6 %
Cauliflower floret 1 cup(100g)
25
5 g
D.F- 2 g
Sugar - 1.9 g
0.3 g
1.9 g
Vit.B6 - 10%
Vit.C - 80%
Potassium - 8 %
Calcium - 2%
Iron - 2 %
Magnesium - 3 %
Sodium -1%
Potato 1 small (85g)
65
15 g
0.1g
1.7 g
Vit.B6 -12%
Vit.C - 27%
Potassium - 10%
Calcium - 1%
Iron - 3%
Magnesium - 5%
Carrot (50g)
21
4.8 g
0.1 g
0.5 g
Vit.A - 167%
Vit.B6 -5%
Vit.C - 5%
Sodium - 1%
Potassium - 4%
Calcium - 1%
Iron - 1%
Magnesium - 1%
Cumin seeds 1tsp
8
0.93 g
0.47 g
0.37 g
Vit.A-1%
calcium-2%
iron-8%
Salt 1 tsp
-
-
-
-
-
sodium -2325 mg
Green chilli 5 strips
3
0.62 g
0.02 g
0.12 g
Vit.A-1%
Vita.C-18%
Potassium-23 m
Coriander leaves 4g (¼ cup)
1
0.1g
-
0.1g
Vit.C-1%
Vit.A-5%
-
Asafoetida 1 pinch
4
1 g
-
-
-
-
Turmeric 1 tsp
8
1.4 g
0.2 g
0.2 g
Vit.C - 1%
Potassium - 1%
Iron - 4%
Magnesium - 1%
Cashew nuts 14.2 g
78
4.5 g
6 g
2.5 g
Vit.B6 - 3%
Potassium - 2 %
Iron - 5 %
Magnesium - 10 %
Cardamom powder 1 tsp (2g)
6
1.4 g
0.1 g
0.2 g
-
Iron - 1%
Magnesium - 1%
Clove powder ½  tsp
3
0.7 g
0.15 g
0.1 g
-
-
Cinnamon powder 1 tsp (2. g)
6
2.1 g
DF - 1.4 g
Sugar-0.1g
-
0.1 g
-
Calcium - 1%
Iron - 1%
Coriander seeds 1 tsp (1.8 g)
5
1 g
0.3 g
0.2g
-
Calcium - 1%
Iron - 1%
Magnesium - 1%
Fennel seeds 1 tsp
7
1.05 g
0.3 g
0.32 g
Vit.C - 1%
Calcium - 2%
Iron - 2%
Red chilli powder 1 tbsp
19
3.7 g
0.9 g
1 g
Vit.A - 66%
Vit.B6 -5%
Potassium - 4%
Calcium - 1%
Iron- 7%
Magnesium - 3%
Tomato 2 medium size
44
9.6 g
D.F - 3 g
Sugar - 6.4 g
0.4 g
2.2 g
Vit.A - 40%
Vit.B6 - 10%
Vit.C - 56 %
Potassium - 16 %
Calcium - 2 %
Iron- 2 %
Magnesium - 6%
Olive oil 2 tbsp
238
-
28 g
-
-
-
Poppy seeds 1 tbsp
46
2.5 g
3.7 g
1.6 g
-
Potassium - 1 %
Calcium - 12 %
Iron- 4 %
Magnesium - 7%
Ginger  (11g)
9
2 g
o.1 g
0.2 g
vit.C-1%
Potassium - 1%
magnesium-1%

655 cal
163.75 (4)
64.9 g
16.97
41.44 g
10.36 g
17.31 g
4.32



Dietary Comments :
  • Calorie count based on a 2,000 calorie.
  • It makes 4 servings.
  • Complete recipe contains - 655 calories.
  • Per serving contains  164 calories, along with carbohydrates - 16.97 g, fats - 11 g, proteins - 4.32 g.

Health Benefits of Soup :
  • A bowl of veg. korma is packed with minimal calories, but contains most of all the nutrients.
  • It is low in calories and high in fibers, so it keep you satiated long after you eat it.
  • Carrots are richest source of vitamin A, this vitamin is essential in eye health. It prevent dry eyes, cataracts, blindness and also helps to reduce risk heart disease.
  • Tomatoes are loaded with antioxidants, which helps to protect cells from damage and prevent cancer.
  • Cauliflowers are natural fiber source, it helps to prevent constipation and improved digestion.

Best Time To Eat :
         It is good to eat veg. korma for lunch as well as for dinner. Low in calories and high in fibers, nutrients.

Eat Healthy, Stay Healthy.
😊👌👍

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