Navratri Special Recipe: Navratan kurma

This normal plate from a Moghul duration gets a name Navratan (meaning 9 gems), from a many vegetables, nuts, and seeds used in it. Using soy yoghurt and cashews gives this plate a healthful, low-fat, cholesterol-free makeover. Serve it with prohibited chapati and rice.

Ingredients

• 1/4 crater (25 grams) proposal cashew nuts, dripping in about 1/2 crater (125 milliliters) of H2O for about half an hour   


• 3 cups (500-750 grams) chopped churned vegetables (for example: carrots, potatoes, cauliflower, immature beans)


• 1 middle onion, chopped coarsely


• 2 garlic cloves


• 1-inch (2.5 centimeters) square peeled ginger


• 1 or some-more immature chilies, seeded (optional)


• 1 teaspoon (2.5 grams) poppy seeds (optional)


• 1/2 teaspoon (1 gram) turmeric


• 1 tablespoon (7.5 grams) garam masala


• 2 cardamom pods


• 2 middle tomatoes, chopped


• 1/2 crater (125 grams) plain soy yogurt (if not available, surrogate 1/2 crater blended tofu with 1 tablespoon (15 ml) of lemon juice)


• Salt, to ambience (optional)


• 1/4 crater (38 grams) raisins 


• 3 tablespoons (3 grams) finely chopped uninformed cilantro, for garnish

Method

Take cashews dripping in water, drain, and set shower H2O aside. Place cashews in a blender and grub them into a sincerely well-spoken paste. Add a small water, if needed, to make cashews into a paste.

Steam churned vegetables until tender. Place onion, garlic, ginger, chilies, and poppy seeds (if using) in a food processor to emanate a counterfeit pulp or chop them. Add pulp to nonstick, complicated steel, or expel iron vessel and sauté until a reduction becomes perfumed or until it only starts to brownish-red a bit.

Add a turmeric, garam masala, and cardamom and stir. Then supplement tomatoes and cook, stirring, until tomatoes mangle down, approximately 3 minutes.

Add soy yogurt and stir, vouchsafing a pulp prepare for another 2 to 3 minutes. Add salt, if using.Add baked vegetables, raisins, and cashew paste, blending well.

When a gravy comes to a boil, spin down a feverishness and cook on a low fire for another 5 mins for a flavors to incorporate. Garnish with cilantro.

This plate creates 6 1-cup servings

Per serving (1/6 of recipe):

• 113 calories


• 3.5 g protein


• 19.5 g carbohydrate


• 7.7 g sugar


• 3.2 g sum fat


• 24.3% calories from fat


• 2.7 g fiber


• 23 mg sodium   

Source: Nandita Shah/The Physicians Committee for Responsible Medicine

Image for illustration only

Image source: Getty Images

You might also read:

• Navratri special: Faraali Idli Sambhar


• Navratri special: Upvaas Thalipeeth (faraal recipe)


• Navratri special: How to eat healthy during these 9 days

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Navratri Special Recipe: Navratan kurma