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Vegetables in chilli mustard sauce Recipe

Vegetables in chilli mustard sauce Recipe

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Ingredients:

Serving

2 spring onions, bulbs peeled and chopped
3 green chilies, chopped
1/2 medium cauliflower, cut into florets
1 medium carrot, scraped,sliced
5 -6 french beans, sliced
5 -6 mushrooms, sliced
1 medium red capsicum, diced
1/2 cup green peas
salt
1/4 tsp black pepper
1 tbsp mustard paste
3 tbsp tomato ketchup
1 tbsp oil
1 tbsp light cream

Directions:

Boil greenpeas and water in a microwave bowl for 2 minutes on HIGH.
Allow standing time of 5 minutes.
Mix onions, green chillies, cauliflower florets, carrot, french beans, mushrooms, carrot, capsicum, salt and pepper in another microwave bowl.
Dilute mustard paste with a little water.
Add to the vegetables.
Add tomato ketchup.
Add cooked peas with the water.
Add oil and cream.
Cook, covered, on HIGH, for 8-10 minutes.
Serve hot.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	464 Kcal (1943 kJ)
Calories from fat	127.96 Kcal
		% Daily Value*
Total Fat	14.22g	22%
Sodium	904.18mg	38%
Potassium	2141.97mg	46%
Total Carbs	64.88g	22%
Sugars	35.95g	144%
Dietary Fiber	16.07g	64%
Protein	16.59g	33%
Vitamin C	509.5mg	849%
Vitamin A	0.6mg	20%
Iron	3.6mg	20%
Calcium	154.5mg	15%

Amount Per 100 g
Calories	59.48 Kcal (249 kJ)
Calories from fat	16.4 Kcal
		% Daily Value*
Total Fat	1.82g	22%
Sodium	115.91mg	38%
Potassium	274.58mg	46%
Total Carbs	8.32g	22%
Sugars	4.61g	144%
Dietary Fiber	2.06g	64%
Protein	2.13g	33%
Vitamin C	65.3mg	849%
Vitamin A	0.1mg	20%
Iron	0.5mg	20%
Calcium	19.8mg	15%

* 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.

Tastes

salty
savory
bitter
sweet

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