Coriander Spiced Vegetables
|Garlic||3 Clove (15 gm)|
|Green chili/Red chilies||2|
|Green ginger||1 Inch (Around 2.5 centimeter Fresh Root Piece)|
|Green beans||1⁄4 Kilogram|
|Coriander seeds||1 Tablespoon|
|Cumin seeds||2 Teaspoon|
|Canned chopped tomatoes||250 Gram (Around 8 ounce)|
|Water||250 Milliliter (Around 8 Fl ounce Or 1 Cup)|
|Frozen peas||125 Gram (Around 4 ounce)|
|Chopped coriander leaves||2 Tablespoon|
|Coriander sprigs||2 (To Garnish)|
|Pepper powder||To Taste|
1 Slice the onions thinly. Finely chop the garlic. Halve, seed and finely chop the chillies. Peel and finely chop the ginger. Peel the potatoes. Trim the rest of the vegetables and cut into even-sized chunks.
2 Crush the coriander and cumin seeds in a clean coffee grinder, or using a pestle and mortar. Break the bay leaf into several pieces.
3 Heat the oil in a large saucepan, add the onion and fry for about 5 minutes, until softened and lightly coloured. Add the garlic, chillies, ginger and bay leaf and fry for 2-3 minutes, stirring all the time. Add the ground spices and mix well. Add all the vegetables, except the cauliflower and peas, stirring them around to coat with the spices.
4 Add the tomatoes, water, salt and pepper. Bring to the boil, cover and simmer for 10 minutes, then add the cauliflower, peas and coriander leaves. Cook for a further 15-20 minutes, until the vegetables are tender. Serve garnished with coriander sprigs.
Calories 188 Calories from Fat 55
% Daily Value*
Total Fat 6 g9.8%
Saturated Fat 0.79 g4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 197.3 mg8.2%
Total Carbohydrates 31 g10.3%
Dietary Fiber 8.7 g34.7%
Sugars 7.1 g
Protein 6 g12.2%
Vitamin A 162.8% Vitamin C 86.9%
Calcium 10.2% Iron 19%
*Based on a 2000 Calorie diet