Healthy Green Curry
by Tarla Dalal
The abundance of intensely flavoured ingredients makes this recipe really tasty without the addition of too much fat. The vegetables are excellent sources of iron, fibre and vitamin c. Quick cooking oats are used to thicken this curry so as to avoid the addition of thickeners like refined flour and cornstarch. This curry makes a great meal while you're lactating because of the addition of fresh garlic which helps to enhance the production of breast milk.
Healthy Green Curry recipe - How to make Healthy Green Curry
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
1 tbsp butter
1/2 cup finely chopped spring onion whites
1/4 cup quick cooking rolled oats
1/2 cup boiled carrot cubes
1/2 cup blanched baby corn , cut into roundels
1/2 cup boiled cauliflower florets
salt to taste
1/4 cup spring onion greens
To Be Ground Into A Smooth Green Paste (using Enough Water)
1 cup chopped coriander (dhania)
5 to 6 garlic (lehsun) cloves
25 mm (1") piece ginger (adrak)
3 to 4 green chillies
1/2 tbsp lemon juice
- Method
- Heat the butter in a broad non-stick pan, add the spring onion whites and sauté for 2 to 3 minutes or till the onions turn translucent.
- Add the oats and sauté on a medium flame for 2 minutes.
- Add the green paste and ½ cup of water, mix well and cook on a medium flame for 2 minutes.
- Add the carrots, baby corn, cauliflower, salt and another ½ cup of water, mix well and cook on a medium flame 1 more minute.
- Add the spring onion greens and mix well.
- Serve immediately.
Healthy Green Curry Video (Pregnancy & Iron Rich Recipe) Video by Tarla Dalal's Team
| Energy | 91 cal |
| Protein | 2.7 g |
| Carbohydrates | 12.4 g |
| Fiber | 2.8 g |
| Fat | 3.8 g |
| Cholesterol | 10 mg |
| Vitamin A | 931.3 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.3 mg |
| Vitamin C | 27.5 mg |
| Folic Acid | 24 mcg |
| Calcium | 42.6 mg |
| Iron | 1 mg |
| Magnesium | 25 mg |
| Phosphorus | 103 mg |
| Sodium | 49.7 mg |
| Potassium | 159.9 mg |
| Zinc | 0.5 mg |
a very tasty subzi punched with the goodness of high fibre oats. i loved it