Cucumber and Mixed Sprouts Subzi
by Tarla Dalal
Using mixed sprouts ensures an abundant supply of protein and iron in the recipe, while combining them innovatively with chopped cucumber results in a well-balanced flavour and texture, especially since the sprouts are cooked to the right extent retaining a mild crunchiness. Further, the cooking water is not drained, thereby preventing nutrient loss. Another interesting aspect is that the Cucumber and Mixed Sprouts Subzi has a top-class flavour although it uses surprisingly few spice powders!
Cucumber and Mixed Sprouts Subzi recipe - How to make Cucumber and Mixed Sprouts Subzi
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
2 cups chopped cucumber
1 cup mixed sprouts (moong , chana , matki etc.)
2 tsp oil
1 tsp cumin seeds (jeera)
a pinch of asafoetida (hing)
1/2 tsp turmeric powder (haldi)
1 tsp chilli powder
1 tsp coriander-cumin seeds (dhania-jeera) powder
salt to taste
- Method
- Heat the oil in a non-stick kadhai and add the cumin seeds and asafoetida.
- When the seeds crackle, add the mixed sprouts, turmeric powder and 1 cup of water and mix well. Cover with a lid and cook on a medium flame for 10 minutes, while stirring occasionally.
- Add the cucumber, chilli powder, coriander-cumin seeds powder and salt and mix well. Cover with a lid and cook on a slow flame for another 4 to 5 minutes, while stirring occasionally.
- Serve hot.
| Energy | 286 cal |
| Protein | 11.4 g |
| Carbohydrates | 34.1 g |
| Fiber | 14.3 g |
| Fat | 11.4 g |
| Cholesterol | 0 mg |
| Vitamin A | 190.3 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.5 mg |
| Vitamin C | 18.2 mg |
| Folic Acid | 66.3 mcg |
| Calcium | 109.3 mg |
| Iron | 4.5 mg |
| Magnesium | 116.9 mg |
| Phosphorus | 200.9 mg |
| Sodium | 34 mg |
| Potassium | 434.2 mg |
| Zinc | 1.4 mg |
Crazy combination of cucumber and mixed sprouts...both low in calories and soo nutritious....and to my surprise it taste grt...