peru vegetable sabzi recipe | healthy peru nu shaak | amrud sabji |


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Peru Vegetabe Sabzi

peru vegetable sabzi recipe | healthy peru nu shaak | amrud sabji | with 30 amazing images.

peru vegetable sabzi is a healthy Indian winter sabzi made with peru. Learn to make amrud sabji.

Just as veggies find a place in juices, fruits also find a place in peru vegetable sabzi! In fact, fruits like papaya and guava combine very well with savoury spices, and the resulting sweet-sour-spicy preparation is very exciting to the palate.

In healthy peru nu shaak, fibre-rich guavas come together with vitamin A rich capsicum and tomatoes to make a tasty and healthy treat.

Rich in vitamin C, capsicum used in healthy peru nu shaak protects and maintains the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums (red, green and yellow capsicum) are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye.

Enjoy peru vegetable sabzi recipe | healthy peru nu shaak | amrud sabji | with step by step photos.

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Peru Vegetabe Sabzi recipe - How to make Peru Vegetabe Sabzi

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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Ingredients
Method

For peru vegetable sabzi

    For peru vegetable sabzi
  1. Cut the guava pieces from the edges and cut them into cubes. This would yield approx. 2 cups of guava cubes. Keep aside.
  2. Blend the middle portion of the guavas in a mixer along with ½ cup of water to a smooth paste. Strain the paste using a strainer and keep aside. This would yield approx. 1/2 cup of guava paste.
  3. Heat the oil in a non-stick pan, add the mustard seeds and sauté on a medium flame for a few seconds.
  4. Add the asafoetida, turmeric powder, guava cubes and capsicum and sauté on a medium flame for 2 to 3 minutes, while stirring occasionally.
  5. Add the guava paste, tomatoes, coriander-cumin seeds powder, chilli powder, dried mango powder, salt and ½ cup of water, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
  6. Serve guava vegetable sabzi (peru vegetable sabzi ) immediately garnished with coriander.

Peru Vegetabe Sabzi recipe with step by step photos

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what is peru vegetable sabzi made of ?

  1. what is peru vegetable sabzi made of ? healthy peru nu shaak is made from 6 ripe guavas (peru), unpeeled, 1 cup coloured capsicum cubes, 2 tsp oil, 1 tsp mustard seeds ( rai / sarson), 1/4 tsp asafoetida (hing), 1/2 tsp turmeric powder (haldi), 1 cup tomato cubes, 1 tbsp coriander-cumin seeds (dhania-jeera) powder, 2 tsp chilli powder, 1 tbsp dried mango powder (amchur), 2 tsp sugar and salt to taste. See below image of list of ingredients for peru vegetable sabzi.

benefits of Peru, guava

  1. We are using guava (peru ) with less seeds (it costs a little more than guava with more seeds). So purchase this variety to make guava juice. The other variety of guave has more seeds. The delightful guava fruit is round or oval shaped, around 4-12cm long. The outer skin may be rough and bitter or soft and sweet. And depending on the variety, the skin can be thick or thin too. It is usually green when raw and becomes yellow, pink or green as it ripens. Guava is characterised not only by its unique flavour but also its dominant aroma, which pervades the whole room when cut, in ways similar to lemon rind. 
  2. Guava (Peru) benefits : After amla, guava is a fruit, which is packed with immune building Vitamin C (275.5 mg / cup). Guavas are a great source of fighting bacteria, which cause diseases like common cold and cough. They do so by fostering  white blood cells (WBC) production. The high fiber in Guava which is known to show positive weight loss and blood sugar control results, also is an aid to control blood pressure and is one of the healthy heart fruits and diabetic friendly. The most fruitful way to treat obesity is to eat healthy for weight loss – low fat, high fiber and high protein foods. See detailed benefits of guava.

cutting and blending the peru

  1. This is what peru ( guava ) looks like.
  2. Cut the guava (unpeeled) pieces from the edges first and remove the seeds. See that from one peru we have kept the centre portion to be used later in the sabzi.
  3. This would yield approx. 2 cups of guava cubes. Keep aside.
  4. Save the middle portion of the guava.
  5. Put middle portion of the guavas in a mixer.
  6. Add 1/2 cup water.
  7. Blend to a smooth paste.
  8. Strain the paste using a strainer and press down with a tablespoon. This will require a little bit of effort to strain.
  9. See the guava seeds are filtered out.
  10. Keep aside. This would yield approx. 1/2 cup of guava paste.

making peru vegetable sabzi

  1. To make peru vegetable sabzi recipe | healthy peru nu shaak | amrud sabji | heat 2 tsp oil in a non-stick pan.
  2. Add 1 tsp mustard seeds ( rai / sarson).
  3. Sauté on a medium flame for a few seconds.
  4. Add 1/4 tsp asafoetida (hing).
  5. Add 1/2 tsp turmeric powder (haldi).
  6. Add guava cubes.
  7. Add 1 cup coloured capsicum cubes.
  8. Sauté on a medium flame for 2 to 3 minutes, while stirring occasionally..
  9. Add the 1/2 cup guava paste.
  10. Add 1 cup tomato cubes.
  11. Add 1 tsp coriander-cumin seeds (dhania-jeera) powder
  12. Add 2 tsp chilli powder.
  13. Add 1 tbsp dried mango powder (amchur).
  14. Add 1 tsp sugar (optional). We did not add sugar to the recipe as peru is sweet by itself.
  15. Add salt to taste. We added 1/2 tsp salt.
  16. Add ½ cup of water.
  17. Mix well.
  18. Cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
  19. Serve peru vegetable sabzi | healthy peru nu shaak | amrud sabji | immediately garnished with coriander.

tips for peru vegetable sabzi

  1. fibre rich peru vegetable sabzi.
Accompaniments

Aloo Methi Parathas 
Green Peas and Carrot Paratha, Carrot Matar Paratha 

Nutrient values (Abbrv) per serving
Energy122 cal
Protein2.3 g
Carbohydrates21.2 g
Fiber15.3 g
Fat3.2 g
Cholesterol0 mg
Sodium14.1 mg

RECIPE SOURCE : Healthy SubzisBuy this cookbook

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Reviews

Peru ki Subzi
5
 on 07 Oct 14 12:31 PM


Subzi out of Peru..wooowww....I tried this for the first tym and its like a part of my regular meals...Guava is packed with nutrients and when you make a subzi out of it....you tend to benefit more from it...
Peru ki Subzi
5
 on 26 Oct 13 07:39 AM


Have never had peru sabzi before. I made it with this recipe for the first time and it came out excellent. Thanks.
Peru ki Subzi
5
 on 12 Feb 13 05:12 PM


Lovely peru vegetable.