Aloo Mutter ( Healthy Subzi)


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Potassium-rich potatoes combine with peas in this all time favourite. For additional fibre, keep the potato peels intact.

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Preparation Time: 
Cooking Time: 
Makes 4 servings


Ingredients

3 cups chopped tomatoes
1/2 cup chopped onions
2 large garlic (lehsun) cloves chopped
25 mm (12") ginger (adrak) chopped
2 cloves (laung / lavang)
25 mm. (1")cinnamon (dalchini)
1/4 cup chopped red pumpkin (bhopla / kaddu)
2 tsp oil
1/2 tsp cumin seeds (jeera)
1/4 tsp dried fenugreek leaves (kasuri methi)
1 tsp chilli powder
12 to 15 small potatoes boiled with the skin
3/4 cup boiled green peas
1/2 tsp sugar
salt to taste
1/2 tsp cornflour dissolved in
1/2 cup low-fat milk

For The Garnish
1 tbsp chopped coriander (dhania)

Method
  1. Combine the tomatoes, onions, garlic, ginger, cloves, cinnamon, red pumpkin with ¾ cup of water in a deep pan and cook on a slow flame till the vegetables are soft.
  2. Allow the mixture to cool completely. Remove the cinnamon and cloves and discard them.
  3. Blend the tomato mixture in a mixer to a smooth purée. Keep aside.
  4. Heat the oil in a non-stick kadhai and add the cumin seeds.
  5. When the seeds crackle, add the dried fenugreek leaves, chilli powder, potatoes and green peas and sauté on a medium flame for a few seconds.
  6. Add the prepared tomato puréed mixture, sugar and salt, mix well and bring to boil.
  7. Add the cornflour-milk mixture, mix well and simmer for a few minutes till the gravy thickens.
  8. Serve hot garnished with coriander.
Nutrient values per serving
EnergyFatFibreCarbohydrateIronProteinPotassium
137 kcal. 2.9 gm. 2.4 gm. 23.0 gm. 1.6 mg. 4.8 gm. 337.6 mg
RECIPE SOURCE : Healthy SubzisBuy this cookbook
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