Apt use of spices can effectively cover up the inadequacy of salt, ensuring that a dish still tastes fabulous! This Mili Jhuli Subzi is a perfect examples. A tempting collection of colourful and juicy veggies is cooked with tomatoes and a paste of onions, spices and seeds.

This paste also includes poha, which helps to thicken the gravy. We have restricted the salt to suit those with high blood pressure, but that hardly constrains the bursting flavour of this mildly-spicy gravy. Relish the Mili Jhuli Subzi with hot phulkas to experience its irresistible charm!

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Cooking Time:    
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Makes 3 servings

Ingredients

1 1/2 cups diagonally cut and boiled mixed vegetables (french beans , carrots , green peas , baby corn)
3/4 cup finely chopped tomatoes
1/4 tsp salt
1 tsp oil

To Be Ground Into A Smooth Paste (using 2 Tbsp Of Water)
1/2 cup roughly chopped onions
1 tbsp poppy seeds (khus-khus)
1 tbsp soaked and drained beaten rice (poha)
4 peppercorns (kalimirch)
2 cinnamon (dalchini) sticks
2 cloves (laung / lavang)
1 whole dry kashmiri red chilli , broken into pieces
1 tbsp coriander (dhania) seeds
1 tsp cumin seeds (jeera)
1 tbsp roughly chopped garlic (lehsun)
1 small piece ginger (adrak)

Method

  1. Heat the oil in a non- stick kadhai, add the prepared paste and sauté on a medium flame for 5 minutes.
  2. Add the tomatoes and ¼ cup of water, mix well and cook on a medium flame for 3 minutes, while stirring occasionally.
  3. Add the vegetables, salt and ½ cup of water, mix gently and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
  4. Serve hot.

Nutrition Value

Value per serving % Daily Values
Energy 103 cal 5%
Protein 4.7 g 9%
Carbohydrates 16.5 g 6%
Fiber 6.7 g 27%
Fat 2 g 3%
Cholesterol 0 mg 0%
VITAMINS
Vitamin A 790.1 mcg 16%
Vitamin B1 (Thiamine) 0.1 mg 10%
Vitamin B2 (Riboflavin) 0.1 mg 9%
Vitamin B3 (Niacin) 0.9 mg 7%
Vitamin C 39.9 mg 100%
Vitamin E 0 mg 0%
Folic Acid (Vitamin B9) 32 mcg 16%
MINERALS
Calcium 83 mg 14%
Iron 2.2 mg 10%
Magnesium 41.7 mg 12%
Phosphorus 255.4 mg 43%
Sodium 294.9 mg 16%
Potassium 219.5 mg 5%
Zinc 0.4 mg 4%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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