Kadai Vegetables

10 30 132
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 4
Kadai Vegetables
Health Highlights
Vegetables are stir fried with fragrant spices and a touch of creamy gravy; a perfect lunch box option

Ingredients


2 cup Cauliflower (medium florates)
1 cup Green/yellow string beans, raw (sliced or chopped into 1" pieces)
1 cup chopped Carrots
3 cup diced Red potato
1 1/2 tsp Chickpea flour
2 tsp Tomato paste, canned
4 tbsp Vegetable stock/broth, low sodium
1/4 tsp Amchur (dried mango powder)
1/4 tsp Fenugreek leaves
1/2 tsp Chili powder
4 tsp Creamy Gravy Base
1 serving(s) Kadai Vegetables Masala

Creamy Gravy Base

0.09 medium White onion (or red)
0.09 tomato Plum tomatoes (or any ripe tomato)
1 dash Tomato paste, organic (optional)
1/3 tsp Pumpkin seeds (pepitas) (or nut of choice; optional)

Kadai Vegetables Masala

2/3 tsp Sesame seeds
1/3 tbsp Coriander seed (cilantro)
1/3 tsp Cumin seeds
1/3 pods Cardamom pods (black)
1/3 tsp Red chili pepper (also chile or chilli) (Kashmiri chili; do not add to the mix when roasting other spices)

Instructions


  1. How to steam vegetables: fill a large pot with 2 inches of water and bring to a boil over medium heat. Arrange the vegetable in a greased metal steamer basket or flat strainer or place it in a small steel or glass container; place in the pot and cover. Steam the vegetable until slightly tender but still with a little crunch, 3-4 minutes. Use the water from the pot for cooking or save it as a broth.
  2. How to make tadka: Warm up the pot on high heat.
    Add a drop of water, if it sizzles and evaporates quickly then pot is ready.
    Add the vegetables and start stirring. Sprinkle with broth as needed to infuse more flavor and to prevent it from sticking.
    Add the ground Kadai masala powder, tomato paste and keep stirring. Sprinkle with broth as needed.
  3. Add 1 tbsp of gravy and dash of broth. Make sure this vegetables get coated by the gravy is semi dry and does not have too much gravy.





Instructions for "Creamy Gravy Base"

Fill a large pot with 2 inches of water and bring to a boil over medium heat. Place the seeds, onion and tomato in a steel or glass bowl. Steam for 5-6 minutes or until onions and tomato are very soft. You can also boil the seeds,onion and tomato by directly placing it in the water and boiling until done.  Allow the mix to cool off and then grind it in to a fine puree.

Use this gravy to make any gravy or curry based dish. 

This gravy can also be made little chunky for some dishes.. To make chunky gravy;omit using pumpkin seeds.

Make extra and freeze it in the ice cube treys for future use!

Instructions for "Kadai Vegetables Masala"

Dry roast the spices except Kashmiri chilli on a low flame until hot to the touch.

Turn the gas off and add the Kashmiri chilli. Allow the mix to cool down and then grind into a fine powder.


Nutrition Facts

Per Portion

Calories 132
Calories from fat 9.2
Calories from saturated fat 1.8
Total Fat 1.0 g
Saturated Fat 0.2 g
Trans Fat 0
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.9 g
Cholesterol 0
Sodium 82 mg
Potassium 901 mg
Total Carbohydrate 28.9 g
Dietary Fiber 5.5 g
Sugars 5.7 g
Protein 4.6 g

Dietary servings

Per Portion


Vegetables 3.5

Energy sources


Pygal79%433.35633640426636264.66465291318667%302.2188043816557154.3779849320488614%342.9497653043892115.4554049039147179%7%14%CarbohydratesFatProtein

Meal Type(s)





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