Jammu kashmir Ganth Gobhi / Karam (Diced Knol Khol in Masala)

Ganth Gobhi / Karam (Diced Knol Khol in Masala)

Serves 4-6

Ingredients
11/2 kg knol khol 1 tsp methi dana
7 tsp garam masala 1 inch piece ginger
125 gm ghee or vegetable oil 2 pieces of laung (crushed)
1 tsp succh bari (powdered) salt
a pinch of hing lal mirch powder
1 tsp sonth powder 1 tsp sugar
1 tsp zeera 1 tsp hari mirch (finely chopped)
1 tsp haldi powder 1 tsp dhania powder

Method

  1. Peel and cut the knol khol into fours.
  2. Heat the ghee and splutter the hing,zeera, methi dana and laung, Add the knol khol.
  3. Shake the vessel, cover and allow to simmer or ten minutes.
  4. Add a tablespoon or two of water to prevent it from burning.
  5. Cover. Put in the remaining ingredients (except sugar and hara dhania) and fry for two or three minutes.
  6. Add a cup of water and allow to simmer on a slow fire for another fifteen minutes till it is soft. Add sugar, hara dhania and continue to cook on o slow fire till the water has very nearly evaporated.
Nutrient Composition Per Serving
MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 365 Carotene ( μg ) 78.75
Protein (g) 4.13 Vitamin C (mg) 0.0
Carbohydrate (g) 15.49 Mg (mg) 123.75
Fat (g) 32.0 Na (mg) 420.0
Fibre (g) 5.62 K (mg) 137.75
Minerals (g) 2.62 Mn (mg) 0.41
Calcium (mg) 75.15 Zn (mg) 0.9
Phosphorus (mg) 131.26 Cr (mg) 0.07
Iron (mg) 5.78

Modification

Reduce the amount of oil used for preparation. Half cook the knol khol for boiling and then saute
Ingredients
11/2 kg knol khol 1 tsp methi dana
7 tsp garam masala 1 inch piece ginger
30 gm ghee or vegetable oil 2 pieces of laung (crushed)
1 tsp succh bari (powdered) salt
a pinch of hing lal mirch powder
1 tsp sonth powder 1 tsp sugar
1 tsp zeera 2 hari mirch (finely chopped)
1 tsp haldi powder 1 tsp dhania powder
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 151
Protein (g) 4.13
Carbohydrate (g) 15.5
Fat (g) 8.25
Fibre (g) 5.63
Minerals (g) 2.63