Spinach and Moath Beans Curry ( Healthy Subzis)


by
Spinach and Moath Beans Curry ( Healthy Subzis)

5/5 stars  100% LIKED IT    2 REVIEWS ALL GOOD
स्पिनॅच एण्ड मोठ बीन्स् करी - हिन्दी में पढ़ें 

Added to 24 cookbooks   This recipe has been viewed 8739 times

Generally, spinach is combined with paneer or potatoes in everyday cooking. In this easy subzi, it is combined with sprouted matki, to exponentially increase the nutrient content. Sprouting increases the iron and vitamin A content of moath beans, while spinach adds iron, folic acid and vitamin C to this innovative dish. A special masala paste made with everyday spices makes the Spinach and Moath Beans Curry extremely flavourful.

Add your private note

Spinach and Moath Beans Curry ( Healthy Subzis) recipe - How to make Spinach and Moath Beans Curry ( Healthy Subzis)

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
Show me for servings

Ingredients
3 cups chopped spinach (palak)
1 cup sprouted matki (moath beans)
3/4 cup finely chopped tomatoes
salt to taste
2 tsp oil
1/2 tsp mustard seeds ( rai / sarson)
1 tsp finely chopped garlic (lehsun)
7 to 8 curry leaves (kadi patta)

To Be Ground Into A Smooth Paste (using Approx. 1/4 Cup Of Water)
1/2 tsp coriander (dhania) seeds
1/4 tsp cumin seeds (jeera)
1/4 tsp fenugreek (methi) seeds
1/4 tsp roughly chopped garlic (lehsun)
3 whole dry kashmiri red chillies , broken into pieces
1/4 tsp turmeric powder (haldi)
1 tbsp freshly grated coconut
Method
  1. Combine the sprouted matki, spinach, tomatoes, salt and 1½ cups of water in a deep non-stick pan and mix well. Cover with a lid and cook on a medium flame for 10 to 12 minutes or till the matki is tender, while stirring occasionally.
  2. Add the prepared paste, mix well and cook on a medium flame another 3 to 4 minutes, while stirring occasionally. Keep aside.
  3. For the tempering, heat the oil in a small non-stick pan and add the mustard seeds.
  4. When the seeds crackle, add the garlic and curry leaves and sauté on a slow flame for a few seconds.
  5. Pour this tempering over the curry, mix well and cook on a medium flame for 1 minute.
  6. Serve hot.
Accompaniments

Masala Rotis ( Low Cholesterol) 
Minty Green Peas and Cabbage Paratha ( Low Calorie Healthy Cooking 
Spinach Stuffed Parathas 

Nutrient values per serving
Energy 93 kcal
Protein 4.6 gm
Carbohydrates 10.6 gm
Fat 3.6 gm
Fibre 2.4 gm
Iron 2.1 mg
Vitamin C 22.5 mg

RECIPE SOURCE : Healthy SubzisBuy this cookbook

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name
Password

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with Tarladalal.com, the accounts will be merged. If the respective id is not registered, a new Tarladalal.com account will be created.

Are you sure you want to delete this review ?

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Reviews

Spinach and Moath Beans Curry ( Healthy Subzis)
5
 on 29 Jul 14 04:04 PM


I felt like making this recipe after seeing the image...and trust me image says it all!!!....its just fabulous....full of iron and folic acid.....
Spinach and Moath Beans Curry ( Healthy Subzis)
5
 on 11 Feb 13 05:50 PM


Nice healthy veggie.