Thursday, 4 July 2013

Cooking and Recipes : Kaalen


Ingredients: 1 c of cubed raw mangoor,  1/2 c raw mango and 1/2 c of cubed bottle gourd/raw papaya/white pumpkin, 1/2 c water, 1tbsp coconut oil/canola oil, 1 tsp mustard seeds, a pinch of fenugreek seeds, a handful curry leaves, 3 dry red chillies, 3-4 shallots, sliced, 3 1/2 c yoghurt, whipped. For the coconut paste: 1 c grated coconut, 1/2 tsp cumin seeds, 1/2 tsp chili powder, a pinch of turmeric powder

Method: 1. Steam the mango and vegetables with green chillies, water and salt, in a vessel, till the water has evaporated or until cooked. 2. Heat oil in a pan, add mustard seeds, fenugreek seeds, curry leaves, red chillies and shallots. Lower the flame and add the coconut paste and stir gently. Don't brown the paste. 3. Add the cooked mango, veggies and yoghurt. 4. Keep stirring on a low flame till the curry thickens for about 3 minutes. 5. Serve with steamed rice. 

Note: When reheating this dish, do so on a low flame and not for too long,otherwise it will curdle.

Nutritional info per serving: 285Kcal, 14g pro, 28g carb, 4g fibre, 162mg sodium, 14g fat, 11.25g sat fat


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