Ingredients:
- some peas
- 1 can put any vegetable.. like cabbage/ spinach etc howver avoid peppers/ capsicums..
- small quantity of ginger
- 3 green chillies slit in the middle
- please note avoid onions
- 1/2 turmeric powder
- salt to taste
- sugar to taste.
Directions:
- For marination.
- (time 10mins)
- Devein the prawn. Keep the tails intact (if u can)
- Dust it with turmeric powder and salt to taste.. with slight bit of olive oil.
- Saute all the vegetable excluding the tomatoes and green chillies in oil in Deep casserole/ Deep pan
- In a pan take bit of oil and slightly fry the prawns...
- Tranfer the left over oil and add 2 more tbsp of oil.
- Heat the oil
- Add the black cumin seed, garlic, ginger, coriander powder and cumin seed powder and fry them.
- Add the 1/2 tsp turmeric powder (for the golden yellow colour) lightly fry
- Now add the potatoes, french beans
- Flat beans, peas, spinach/cabbage and saute.
- Put 1/4 tsp of sugar. this will help to keep the green of veggies.
- Once the juices start coming out of the veggies.
- Add 500 ml water.
- Simmer for 8 mintes with the lid covered
- Now add the prawns, green chillies and the tomatoes.
- Add some salt to taste.
- Add the garam masala
- Put the lid let the stew simmer for 10 minutes
- Add the coconut milk
- Reduce the stew to thicken slightly.
- Add some coriander leaves and mint leaves.
- Serve it hot with boiled rice
- This can a soup seved with toasted bread or croutons.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 110.09 Kcal (461 kJ) | ||
| Calories from fat | 67.91 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.55g | 12% | |
|---|---|---|---|
| Sodium | 7.65mg | 0% | |
| Potassium | 177.11mg | 4% | |
| Total Carbs | 10.35g | 3% | |
| Sugars | 1.05g | 4% | |
| Dietary Fiber | 2.08g | 8% | |
| Protein | 1.82g | 4% | |
| Vitamin C | 3.8mg | 6% | |
| Iron | 1.5mg | 8% | |
| Calcium | 30.8mg | 3% | |
| Amount Per 100 g | |||
| Calories | 179.98 Kcal (754 kJ) | ||
| Calories from fat | 111.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.34g | 12% | |
|---|---|---|---|
| Sodium | 12.5mg | 0% | |
| Potassium | 289.54mg | 4% | |
| Total Carbs | 16.92g | 3% | |
| Sugars | 1.72g | 4% | |
| Dietary Fiber | 3.41g | 8% | |
| Protein | 2.97g | 4% | |
| Vitamin C | 6.2mg | 6% | |
| Iron | 2.5mg | 8% | |
| Calcium | 50.4mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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