Preparation Time:
Cooking Time:
Total Time:
Makes 1.5 cups
Ingredients
1/2 cup soya chunks (nuggets)
1/2 tsp cumin seeds (jeera)
1/2 tsp grated ginger (adrak)
1 small garlic clove , chopped
1/4 cup onions , chopped
1 tbsp finely chopped capsicum
2 tbsp cauliflower florets , finely chopped
2 tbsp peeled and finely chopped carrots
1/2 cup tomato , grated
1/4 tsp turmeric powder (haldi)
1 tsp coriander-cumin seeds powder
2 tbsp milk
1 tsp oil
salt to taste
For The Garnish
1 tbsp chopped coriander (dhania)
Method
- Boil the soya nuggets in 1½ cups of water till they are soft. Chop into small pieces.
- Heat the oil and add the cumin seeds. When the cumin seeds crackle, add the onions, ginger, garlic and capsicum and sauté for 2 to 3 minutes.
- Add the cauliflower and carrots and sauté for another 4 to 5 minutes till the cauliflower is tender.
- Add the tomato, turmeric powder, coriander-cumin seeds powder and salt.
- Mix well and sauté till the oil separates from the gravy. Add the chopped soya nuggets, the milk and 2 tablespoons of water and simmer for 4 to 5 minutes.
- Garnish with the coriander and serve lukewarm with chapatis or rice.
Nutrition Value
Nutrient values for 1 1/2 cups
| Amt | 242 gm |
| Energy | 298 kcal |
| Protein | 20.2 gm |
| Cho | 19.1 gm |
| Fat | 14.9 gm |
| Vit-A | 1025.7 mcg |
| Vit-C | 59.3 mg |
| Calcium | 233.8 mg |
| Iron | 5.3 mg |
| F.Acid | 67.9 mcg |
| Fibre | 2.9 gm |
