Methi Mutter Pasanda
by Tarla Dalal
This recipe is an all time favourite. Puréed cauliflower perked with onion and spices imparts a creamy texture to this subji and eliminates the use of high calorie ingredients such as cream and cashewnuts. Methi has plenty of iron and vitamin a while fresh green peas provide fibre which adds bulk and satiates your appetite. This recipe is a perfect accompaniment for nutritious garlic naans.
Methi Mutter Pasanda recipe - How to make Methi Mutter Pasanda
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1 cup finely chopped fenugreek (methi) leaves
1 cup boiled green peas
1/4 cup low-fat curds (dahi)
1/4 cup low-fat milk , 99.7% fat-free
1/2 tsp besan (bengal gram flour)
1 tsp oil
1/4 tsp cumin seeds (jeera)
1/2 tsp dried fenugreek leaves (kasuri methi)
1/4 tsp garam masala
salt to taste
For The Cauliflower-onion Paste
1 1/4 cups sliced onions
1/4 cup finely chopped cauliflower
1 tsp sliced ginger (adrak)
2 tsp chopped green chillies
2 tsp chopped garlic (lehsun)
1 stick of cinnamon (dalchini)
1 clove (laung / lavang)
1 cup low-fat milk , 99.7% fat-free
Method
For the cauliflower-onion paste
How to proceed
For the cauliflower-onion paste
- For the cauliflower-onion paste
- Combine all the ingredients in a deep non-stick kadhai, mix well and cook on a medium flame for 8 to 10 minutes or till the onions turn soft, while stirring occasionally.
- Allow to cool and blend in a mixer to a smooth paste. Keep aside.
How to proceed
- How to proceed
- Combine the curds, milk and besan, whisk well till no lumps remain. Keep aside.
- Heat the oil in a non-stick kadhai and add the cumin seeds.
- When the seeds crackle, add the dried fenugreek leaves and sauté on a medium flame for 30 seconds.
- Add the fenugreek leaves, mix well and sauté on a medium flame for 1 to 2 minutes.
- Add the prepared cauliflower-onion paste, curds-milk mixture, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Add the garam masala and salt, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Add ½ cup of water, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Add the green peas, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Serve hot.
Methi Mutter Pasanda (Low Calorie) Video by Tarla Dalal
Nutrient values per serving
| Energy | 88 cal |
| Protein | 6 g |
| Carbohydrates | 12.5 g |
| Fiber | 4.2 g |
| Fat | 1.5 g |
| Cholesterol | 0 mg |
| Vitamin A | 395.2 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 14.2 mg |
| Folic Acid | 10.4 mcg |
| Calcium | 159.4 mg |
| Iron | 0.9 mg |
| Magnesium | 35 mg |
| Phosphorus | 84.2 mg |
| Sodium | 51.7 mg |
| Potassium | 70.3 mg |
| Zinc | 0.1 mg |
Outbrain
Methi Mutter Malai without malai...wat a thought!!...it's tasty and low calorie too...i will def make this again and again.