Methi Mutter Pasanda (Low Calorie) by Tarla Dalal

Tarla.Dalal's picture

Nov. 20, 2013

This recipe is an all time favourite. Puréed cauliflower perked with onion and spices imparts a creamy texture to this subji and eliminates the use of high calorie ingredients such as cream and cashewnuts. Methi has plenty of iron and vitamin A while fresh green peas provide fibre which adds bulk and satiates your appetite. This recipe is a perfect accompaniment for Nutritious Garlic Naans.

Ingredients

Low fat curd 1/4 Cup (4 tbs)
Low fat milk 1/4 Cup (4 tbs) (99.7% fat
Besan 1/2 Teaspoon (Bengal gram flour)
Oil 1 Teaspoon
Cumin seeds 1/2 Teaspoon (jeera)
Dry fenugreek leaves 1/2 Teaspoon (kasuri methi)
Fenugreek leaves 1 Cup (16 tbs) , finely chopped (methi)
Garam masala 1/4 Teaspoon
Salt To Taste
Water 1/4 Cup (4 tbs)
Boiled green peas 1 Cup (16 tbs)
For the cauliflower onion paste
Sliced onion 1 1/4 Cup (20 tbs)
Chopped cauliflower 1/4 Cup (4 tbs) , finely chopped
Sliced ginger 1 Teaspoon
Chopped garlic 2 Teaspoon
Chopped green chili 2 Teaspoon
Cinnamon stick 1
Clove 1
Low fat milk 1 Cup (16 tbs) (99.7% fat

Directions

GETTING READY

For Cauliflower Onion Paste

1. In a non-stick pan, combine onion, cauliflower, ginger, garlic, green chili, cinnamon, clove, and milk. Mix well and cook on medium flame for 8-10 minutes or till the onions turn soft.

2. Allow the mixture to cool and blend in a mixer to a smooth paste. Keep aside.

MAKING

3. In a bowl, combine the milk, curd, and besan. Whisk well till no lumps remain. Keep aside.

4. In a non-stick skillet, heat the oil and add the cumin seeds. Let splutter.

5. Add the dried fenugreek leaves and saute on medium flame for 30 seconds. Stir in fenugreek leaves, mix well and cook for 1-2 minutes.

6. Pour the prepared cauliflower-onion paste, curd-milk mixture, mix well and cook on a medium flame for 1-2 minutes, while stirring occasionally.

7. Season with garam masala and salt, mix well and cook for 1 minute.

8. Pour ½ cup of water, mix well and boil for another 1-2 minutes.

9. Stir in green peas, mix well and cook on a medium flame for 1 minute.

SERVING

10. Serve hot with naan.

Recipe Summary

Difficulty Level: Easy
Cook Time: 20 Minutes
Ready In: 20 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 108Calories from Fat 18

 % Daily Value*

Total Fat 2 g3.1%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 163 mg6.79%

Total Carbohydrates 17 g5.7%

Dietary Fiber 3 g12%

Sugars 8 g

Protein 7 g14%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet