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Back by popular demand, Kinnari Chitalia, RD, LDN, CLC, a nutritionist at the Dorchester North WIC Program, shares this mouthwatering favorite!

DoNoSen

This is a popular traditional dish in the northern part of India.  Its name refers to a creamy dish mixed with vegetables and aromatic spices cooked in a mildly flavored sauce.  This delicious curry is quick to make and tastes awesome. It can be served with green pulao, spinach raita and wheat bread/nan, which makes a complete meal.  It is a source of vitamin A, vitamin C, calcium and fiber. We will use masala, which is a mixture of several spices, to enhance the taste and aroma of the food.

Makes 4 servings

Cooking/preparation time: 20-25 minutes

 

Ingredients

 

3/4 cup raw cauliflower florets

1/2 cup raw green peas

1/2 cup raw diced green beans

1/2 cup raw diced carrots

1/2 teaspoon salt

3/4 cup low-fat yogurt

2 tablespoons tomato ketchup

1 tablespoon light cream

2 tablespoons chopped cilantro

 

For sauté:

 

Tandoori masala

1 tablespoon olive oil

4 cloves of garlic, crushed

1 teaspoon finely chopped fresh ginger

1¼ teaspoons curry powder

½ teaspoon crushed red pepper

 

 

 

 

Method:

  1. Steam all the vegetables in a covered vegetable steamer basket with just enough water to cover the base. Steam for about 10-15 minutes or until the vegetables are tender.
  2. In a shallow pan, heat the olive oil over low heat.
  3. Add the tandoori masala consisting of olive oil, garlic, ginger, curry powder and crushed red pepper and sauté for several minutes.
  4. Add the steamed vegetables to the pan, add salt and cook for 3-4 minutes until warm.
  5. To prevent curdling, remove the pan from the stove and stir in the yogurt, ketchup and cream.
  6. Garnish with chopped cilantro and serve hot.

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