Mixed Sprouts, Paneer and Cauliflower Spicy Subzi
by Tarla Dalal
A protein-rich combination of mixed sprouts and paneer cooked along with cauliflower in a spicy, delicious fashion with a paste of red chillies, coconut and other ingredients, this will make you reach out for more of the main course. Enjoy the mixed sprouts, paneer and cauliflower spicy subzi fresh and hot with roti, puri and rice.
Mixed Sprouts, Paneer and Cauliflower Spicy Subzi recipe - How to make Mixed Sprouts, Paneer and Cauliflower Spicy Subzi
Preparation Time: Cooking Time: Total Time:
Makes 8 servings
1 cup mixed sprouts
1 cup paneer (cottage cheese) cubes
1 cup cauliflower florets
2 tbsp ghee
1 cup thinly sliced onions
1 1/2 cups finely chopped tomatoes
salt to taste
To Be Ground Into A Smooth Paste (using A Little Water)
8 garlic (lehsun) cloves
6 whole dry kashmiri red chillies , broken into pieces
1 tbsp coriander (dhania) seeds
2 tsp cumin seeds (jeera)
1 tbsp poppy seeds (khus-khus)
1 tbsp grated fresh coconut
25 mm (1") piece of ginger (adrak)
For The Garnish
2 tbsp finely chopped coriander (dhania)
Method
- Method
- Combine the mixed sprouts with 2 cups of water and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid. Keep aside.
- Heat the ghee in a kadhai, add the onions and sauté on a medium flame for 2 minutes.
- Add the prepared paste and cook on a medium flame for 1 minute.
- Add the tomatoes and 2 tbsp of water and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
- Add the cooked sprouts along with the liquid, cauliflower and salt, mix well and cook on a medium flame for 5 minutes, while stirring occasionally.
- Add the paneer and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Serve hot garnished with coriander.
Nutrient values per serving
| Energy | 105 cal |
| Protein | 3.5 g |
| Carbohydrates | 5 g |
| Fiber | 1.3 g |
| Fat | 7.9 g |
| Cholesterol | 0 mg |
| Vitamin A | 202.5 mcg |
| Vitamin B1 | -0.1 mg |
| Vitamin B2 | -0.1 mg |
| Vitamin B3 | 0.1 mg |
| Vitamin C | 14.5 mg |
| Folic Acid | 10.6 mcg |
| Calcium | 110.6 mg |
| Iron | 0.5 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 9.4 mg |
| Potassium | 77.9 mg |
| Zinc | 0.1 mg |
Outbrain
The combination of paneer, cauliflower and mixed sprouts taste amazing in this subzi...it is a nice spicy dish that goes very well with rotis or parathas....
i tried the receipe but it did not turn out to be the way i expected it to be rather the reciepe was disliked by my family members