This simple vegetarian dish is easy to make, healthy as well as delicious. Recommendation is to change the amount of garlic and chili to get the flavor you like
Ingredients
2
cups tomato (chopped)
1 cup green peas
2 onions (sliced)
Spices
3 green chili chopped (adjust)
2 tablespoons chopped cilantro
1 teaspoon garam
masala
1 teaspoon chopped ginger
½ teaspoon chopped garlic
Optional 3 tablespoon oil or
ghee ¾ teaspoon salt or salt to taste
Garnish
2 tablespoon chopped cilantro/coriander
Preparation
1
Sauté onion
with all the spices for few minutes
on medium heat.
2
Add tomatoes. Cook
everything in medium heat for
15 or more minutes with continuous
stirring. If necessary, add little
water to get very thick chunky
stew (little thicker than salsa).
3
Add green peas.
4
Cook for few minutes
on medium heat until peas are
cooked.
5
Simmer for few minutes,
garnish with cilantro and serve
hot with rice or roti.
Number
of Servings:
7
Nutritional
Analysis
Amount per Serving
% DV
Total Calories (kilo calories)
63.5
3
Total Calories from Fat (kilo calories)
21.0
Total Fat (g)
2.4
4
Total Saturated Fat (g)
0.3
2
Total Transfat (g)
0.0
Cholesterol (mg)
0.0
0
Sodium (mg)
752.4
31
Carbohydrate (g)
9.4
3
Dietary Fiber (g)
2.2
9
Sugar (g)
4.1
Protein (g)
2.1
Vitamin A (IU)
439.6
9
Vitamin C (mg)
58.7
98
Calcium (mg)
22.3
2
Iron (mg)
0.8
4
Tips for lower Calories
Oil or ghee can be used as
optional ingredient to add flavor.
Oil or ghee adds that extra fat
to your dish.
