Spinach and Moath Beans Curry ( Healthy Subzis)
by Tarla Dalal
Added to 28 cookbooks
This recipe has been viewed 10162 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.
- 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.
- Add the prepared paste, mix well and cook on a medium flame another 3 to 4 minutes, while stirring occasionally. Keep aside.
- For the tempering, heat the oil in a small non-stick pan and add the mustard seeds.
- When the seeds crackle, add the garlic and curry leaves and sauté on a slow flame for a few seconds.
- Pour this tempering over the curry, mix well and cook on a medium flame for 1 minute.
- Serve hot.
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|
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