Indian Vegetable Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 522 cal. | (25 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 75 g | (50 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.9 g | (43 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 93.5 μg | (156 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 246 μg | (82 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 15.3 μg | (34 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 257 mg | (271 %) | ||
| Potassium | 1,513 mg | (38 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 200 mg | |||
| Cholesterol | 40 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 1 Red chili pepper
- 2 garlic cloves
- 20 grams ginger
- 4 Coriander
- 500 grams waxy potatoes
- ½ Cauliflower (400 grams)
- 2 Red Bell pepper
- 200 grams fresh Peas
- 2 onions
- 4 Tbsps Ghee
- 1 Tbsp Cumin
- 400 grams crushed Tomatoes (canned)
- 1 tsp Turmeric
- salt
- 1 Tbsp ground cilantro
- 200 grams Basmati rice
- 3 Tbsps Garam Masala
- Chili powder (as desired)
- cilantro (for garnish)
Preparation steps
Rinse chili and finely chop. Peel and finely grate garlic and ginger. Rinse coriander roots and chop finely. Peel potatoes and dice finely. Rinse cauliflower and cut into small florets. Rinse, halve and chop peppers. Rinse peas. Peel onions and chop finely.
Heat ghee in large saucepan and sauté onions. Add cumin and coriander roots and fry 3-4 minutes until golden brown. Add tomatoes and let simmer for a few minutes until plump. Season with chili, ginger, garlic, turmeric, 2-3 pinches salt and coriander powder. Add potatoes and about 100 ml (approximately 1/2 cup) water, stir and let simmer for about 5 minutes. Add cauliflower, peppers, peas and about 400 ml (approximately 1 1/2 cups) water, cover and simmer for about 20 minutes, while stirring occasionally.
Meanwhile, cook rice according to package instructions and drain.
Season with garam masala, chili and salt to taste. Serve with rice in bowls and garnish with coriander leaves.
