Serves 8

Ingredients
1 cup shredded coconut 100g bhindi
4 green chillies Pinch of asafetida
1 bunch coriander leaves 5-tsp oil
1 tsp poppy seeds (khus khus) Ginger
Garlic French cut beans
Carrots (sliced lenghtwise) Peas
Potatoes (cubed)

Method

  1. Take coconut, chillies, coriander leaves, poppy seeds, ginger, & garlic.
  2. Grind these to a fine paste with water. Take oil in a kadai.
  3. Add jeera.And then add all the vegetables and let it boil.
  4. Add turmeric powder (a pinch), salt (2tsp), chillipowder (1tsp).
  5. Add the ground ingredients and cook for about 15 mins.
  6. Add water if desired. Serve hot with rice.
Nutrient Composition Per Serving
MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 102 Carotene ( μg ) 1128.1
Protein (g) 2.04 Vitamin C (mg) 19.94
Carbohydrate (g) 8.42 Mg (mg) 23.0
Fat (g) 7.2 Na (mg) 14.14
Fibre (g) 1.38 K (mg) 96.31
Minerals (g) 0.76 Mn (mg) 0.17
Calcium (mg) 43.7 Zn (mg) 0.25
Phosphorus (mg) 125.63 Cr (mg) 0.0065
Iron (mg) 0.83

Modification

Reduce the amount of coconut and potatoes used in preparation
Ingredients
1/2 cup shredded coconut 4 green chillies
1 bunch coriander leaves 1 tsp poppy seeds (khus khus)
Ginger Garlic
French cut beans Carrots (sliced lenghtwise)
Peas Potatoes (cubed)
Oil 15 ml
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 79
Protein (g) 2.11
Carbohydrate (g) 7.19
Fat (g) 4.62
Fibre (g) 1.38
Minerals (g) 0.714