Soya Vegetable Korma
|Soya nuggets||1⁄4 Cup (4 tbs)|
|Mixed vegetables||1 Cup (16 tbs), diced and boiled (French Beans, Peas, Carrots)|
|Chopped onions||1⁄2 Cup (8 tbs)|
|Ginger green chili paste||1 Teaspoon|
|Chopped tomatoes||1⁄2 Cup (8 tbs)|
|Chopped fenugreek leaves||1⁄2 Cup (8 tbs) (Methi)|
|Sliced onions||1 1⁄4 Cup (20 tbs)|
|Finely chopped cauliflower||1⁄4 Cup (4 tbs)|
|Green chilies||2 , chopped|
|Garlic||2 Clove (10 gm), chopped around 12 mm|
|Ginger piece||1⁄2 , sliced|
|Cinnamon stick||1 (Dalchini)|
|Low fat milk||1 Cup (16 tbs)|
For the paste:
Combine all the ingredients in a pan and simmer for 8 to 10 minutes till the onions are soft and nearly all the liquid has evaporated.
Allow the mixture to cool.
Puree the mixture to a smooth paste in a blender.
How to proceed soak soya nuggets in hot water for 10 to 15 minutes.
Drain all the water and squeeze out any excess water from the nuggets.
Heat oil in a non stick pan, add onions, ginger-green chilli paste and cook till the onions turn translucent.
Add tomatoes, fenugreek leaves and cook for 5 to 6 minutes till the tomatoes are cooked.
Add vegetables, soya nuggets, the prepared paste, 1/2 cup of water and salt and bring the mixture to a boil.
Calories 131 Calories from Fat 17
% Daily Value*
Total Fat 2 g2.9%
Saturated Fat 0.27 g1.3%
Trans Fat 0 g
Cholesterol 1.2 mg0.4%
Sodium 287.3 mg12%
Total Carbohydrates 22 g7.5%
Dietary Fiber 3.7 g14.8%
Sugars 9.2 g
Protein 7 g14.4%
Vitamin A 20% Vitamin C 49.1%
Calcium 11.3% Iron 2.6%
*Based on a 2000 Calorie diet