Recipe courtesy of Singapore Health Promotion Board and Chef Milind Sovani
- 1 cup chopped cauliflower
- ¾ cup diced carrots
- ½ cup French beans, cut to ½ inch lengths
- ½ cup green peas
- 1 cup tomato puree
- 1 teaspoon red chili powder
- ½ teaspoon garam masala powder
- 1 tablespoon sunflower oil
- Salt to taste
- 1 teaspoon ginger powder
- 1 teaspoon dry fenugreek leaves
- 2 tablespoons honey
- 1 tablespoon light cream (optional)
- ¾ cup water
- 1 tablespoon low-fat evaporated milk
Blanch all vegetables in boiling water, remove and drain.
Cook tomato puree over low heat until it starts to boil.
Add red chili powder, garam masala powder, ginger powder, fenugreek leaves, oil and honey. Mix well and cook for 4 to 5 minutes, stirring continuously.
Add in 3/4 cup warm water and bring to a boil.
Reduce heat and stir in cream and milk. Season with salt and cook for a few more minutes to get a nice, smooth sauce consistency.
Add blanched vegetables, mix well and cook over slow fire for 3 to 4 minutes. Remove and serve hot.
Nutritional information per serving:
Calories: 130 ⁄ Protein: 3.2 g ⁄ Carbohydrate: 22 g ⁄ Fiber: 4 g ⁄ Sodium: 94 mg
Saturated fat: 0.9 g ⁄ Polyunsaturated fat: 1.6 g ⁄ Monounsaturated fat: 1.8 g ⁄
Trans fat: 0 g ⁄ Cholesterol: 3 mg
Copyright © Chef Milind Sovani, The Song of India
The aim of the Harvard T.H. Chan of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.