Chawli, also known as Amaranth is a great source of protein, vitamin A, folate, vitamin c, iron potassium, magnesium and so on. The oils and phytochemicals present in it have anti-inflammatory properties and that could be one reason why it may be beneficial to people with hypertension. It can be prepared by itself or with dal or pulse and made as saag.
Prep time : 20 mins
Cooking time : 10 mins
Recommended portion Size : 1 serve
|Chawli beans ( black eyed beans), cooked||1 cup|
|Cumin seeds||½ tsp|
|Green chillies , chopped||2 to 3|
|Ginger, chopped||½ tsp|
|Garlic, chopped||½ tsp|
|Onions, chopped||½ cup|
|Chawli leaves, chopped||3 cups|
|Turmeric powder||¼ tsp|
|Pepper powder||¼ tsp|
|low fat milk||¼ cup|
Heat a non-stick kadai on a medium flame and when hot, add the cumin seeds.
Dry roast for about 30 seconds and then add the green chillies, ginger, garlic and onions and cook while stirring continuously till the onions turn brown.
Add the chawli leaves and turmeric powder and let it wilt.
Tip- Avoid cooking any leafy vegetables on high temperature or for longer duration to prevent nutritional losses.
Then add the cooked Chawli beans, pepper powder, salt and mix well.
Finally add the milk and simmer for 5 to 7 more minutes.
Nutritive value/ serve
|( kcal)||(G)||(G)||(G)||(mg)||Fibre, g||(mg)|