Serves 4

Ingredients
2 cups Rava Asafoetida
4-5 cups water 1 tsp mustard seeds
2 large onion chopped 2 tsp urad dal
6-8 green chillies cut 3 tsp oil
1 inch piece of grated ginger 1 lemon
1 cup frozen vegetables

Method

  1. Dry roast the rava with little ghee or oil until you can smell the aroma but don't let it burn. Heat the oil in a thick saucepan.
  2. Add the mustard seeds and after they pop add the urad dal. When it turns slightly brown add green chillies and onion and saute till it softens.
  3. Add the vegetables and saute some more. Add 4 cups of water, salt and hing. When the water boils add the rava while stirring constantly.
  4. After 2 or 3 min, cover the pan and cook over a low flame for 7 minutes. Serve hot or warm.
Nutrient Composition Per Serving
MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 397 Carotene ( μg ) 256.83
Protein (g) 12.66 Vitamin C (mg) 6.6
Carbohydrate (g) 84.35 Mg (mg) 34.8
Fat (g) 0.97 Na (mg) 28.9
Fibre (g) 1.51 K (mg) 180.8
Minerals (g) 0.54 Mn (mg) 0.25
Calcium (mg) 53.4 Zn (mg) 0.39
Phosphorus (mg) 219.0 Cr (mg) 0.01
Iron (mg) 2.51