Grated Cauliflower with Peas ( Diabetic Recipe)
by Tarla Dalal
Cooked with minimal oil, this irresistibly tasty dish easily classifies as healthy too! A combination of low-carb cauliflower and succulent, juicy green peas is perked up with aromatic spices, tangy tomatoes and peppy garam masala to make a mouth-watering subzi that you can enjoy with whole wheat phulkas .
The cauliflower is grated to reduce the cooking time, but if you do not like it so fine, you can cut it into small florets. We have used garam masala as it is readily available all over the world, but if you can lay your hands on it, try making this Grated Cauliflower with Peas using Kitchen King Masala for a more enticing flavour.
Grated Cauliflower with Peas ( Diabetic Recipe) recipe - How to make Grated Cauliflower with Peas ( Diabetic Recipe)
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
2 cups grated cauliflower
1/4 cup boiled green peas
2 tsp oil
1/2 tsp cumin seeds (jeera)
1 tsp finely chopped ginger (adrak)
2 tsp finely chopped green chillies
1/4 cup sliced onions
1/4 tsp turmeric powder (haldi)
1/2 cup blanched and finely chopped tomatoes
1/2 tsp garam masala
salt to taste
1/4 cup low-fat milk , 99.7% fat-free
For The Garnish
1 tbsp chopped coriander (dhania)
- Method
- Heat the oil in a non-stick kadhai and add the cumin seeds.
- When the cumin seeds crackle, add the ginger, green chillies, onions and 1½ tbsp of water and sauté on a medium flame for 1 to 2 minutes.
- Add the cauliflower, turmeric powder, tomatoes, green peas, garam masala and salt and mix well. Cover with a lid and cook on a medium flame for 5 to 7 minutes, while stirring occasionally.
- Add the milk, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Serve immediately garnished with coriander.
Disclaimer:
- Disclaimer:
- It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.
| Energy | 68 cal |
| Protein | 2.9 g |
| Carbohydrates | 6 g |
| Fiber | 3.2 g |
| Fat | 3.6 g |
| Cholesterol | 0 mg |
| Vitamin A | 186.6 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 34.8 mg |
| Folic Acid | 35.8 mcg |
| Calcium | 57.6 mg |
| Iron | 0.9 mg |
| Magnesium | 18.8 mg |
| Phosphorus | 54.8 mg |
| Sodium | 37.5 mg |
| Potassium | 117.9 mg |
| Zinc | 0.2 mg |