Iron-rich
Fibre Rich
PCOS friendly
Lactose free
Makes 4 ½ cups
Serving Size: 1 ½ cups
Pre-preparation time: 15 mins
Preparation time: 10 mins
Cooking time: 20 mins
Ingredients
- ½ cup quick cooking/ rolled oats
- ½ cup uncooked yellow moong dal (soak for at least 15 minutes)
- ½ cup green peas, shelled
- ⅓ cup French beans, chopped coarsely
- ½ cup carrots, chopped finely
- ½ cup dudhi (bottle gourd), chopped coarsely
- 1 large onion, chopped coarsely
- 1 large tomato, chopped coarsely
- ½ cup spinach, chopped coarsely
- 2 green chillies, chopped finely
- 3-4 garlic cloves, chopped finely
- ½ tsp cumin seeds
- 1 tsp jeera powder (roasted cumin seeds powder)
- 1 tsp red chilli powder
- ½ tsp turmeric powder
- Salt as per taste
- 1 tbsp ghee
Method
- Drain the soaked dal. Keep aside.
- Heat ghee in a pressure cooker pan. Crackle the cumin seeds.
- Add garlic, green chillies and onions, sauté for half a minute.
- Add oats and moong dal. Sauté for half a minute.
- Add peas and saute for a few seconds.
- Mix in French beans, dudhi, carrots, turmeric powder and salt. Sauté for half a minute.
- Add tomatoes, spinach and red chilli powder and jeera powder.
- Season with salt and add 2 cups of water. Mix well. Cook for 2 whistles.
- Let stand until the pressure has been released. Remove the lid and cook for an additional 2-3 minutes.
- Adjust salt and serve hot.
Value per serving (1 ½ cups)
- Calories 236 kcal
- Protein 11 gms
- Fat 6 gms
- Carbs 34 gms
- Calcium 99 mgs
- Fibre 9 gms
- Iron 3 mgs
