Subz Korma
by Tarla Dalal
Mixed vegetables in a red tomato-based gravy, this is a delicious low cal subzi with the goodness of lots of veggies and nutrient-filled soya chunks. It is not very apt to use whole soya chunks in Subzis as they look too big, and not all would like to eat big chunks… hence, chop them so that the subzi will look good, and it will also suit everybody's taste. This korma is rich in vitamin A and folic acid as it has carrots, coriander, tomatoes etc. Further, I've also used less oil and low fat milk and cream to curb the excess calories. Healthy and nutritious for all age groups, you can even include this as part of your daily meals!
Subz Korma recipe - How to make Subz Korma
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
2 tsp soya oil
1 tsp ginger-garlic (adrak-lehsun) paste
1/4 cup chopped onions
1 tsp finely chopped green chillies
4 tbsp fresh tomato puree
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1 tsp coriander-cumin seeds (dhania-jeera) powder
1/2 tsp sugar
salt to taste
1/2 cup soaked and roughly chopped soaked and chopped soya chunks
1/2 cup chopped and boiled mixed vegetables (carrots , french beans , cauliflower , green peas etc.)
4 tbsp low fat milk (99.7% fat-free , readily available in the market)
1 tbsp low fat cream
2 tbsp chopped coriander (dhania) for garnishing
- Main procedure
- Heat the soya oil in a non-stick kadhai, add the ginger-garlic paste, onions and green chillies and sauté till the onions turn golden brown in colour.
- Add the tomato purée, turmeric powder, chilli powder, coriander-cumin seeds powder, sugar and salt, mix well and cook till the soya oil separates from the gravy.
- Add the soya chunks and mixed vegetables, mix well and simmer for a few minutes.
- Add the milk and cream, mix well and cook for another minute.
- Serve hot garnished with coriander.
| Energy | 89 cal |
| Protein | 6.5 g |
| Carbohydrates | 7.2 g |
| Fiber | 4 g |
| Fat | 3.4 g |
| Cholesterol | 2.4 mg |
| Vitamin A | 365.1 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 15.4 mg |
| Folic Acid | 25.3 mcg |
| Calcium | 87.2 mg |
| Iron | 1.7 mg |
| Magnesium | 32 mg |
| Phosphorus | 139.1 mg |
| Sodium | 12.1 mg |
| Potassium | 295.6 mg |
| Zinc | 0.5 mg |