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Vegetable Balti Recipe
|Black eye beans||4 Ounce (125 Gram)|
|Carrot||1 Large, thickly sliced|
|Broccoli head||1 , cut into 8 small florets|
|Corn oil||6 Tablespoon|
|Onion||1 , sliced|
|Onion seed||1⁄2 Teaspoon|
|Garlic||3 Clove (15 gm)|
|Tomatoes||2 , sliced|
|Chili powder||1 Teaspoon|
|Green chilies||4 , thickly sliced|
|Chopped fresh coriander||1 Tablespoon|
Calories 395 Calories from Fat 210
% Daily Value*
Total Fat 24 g36.7%
Saturated Fat 2.1 g10.3%
Trans Fat 0.1 g
Cholesterol 0.31 mg
Sodium 568.3 mg23.7%
Total Carbohydrates 37 g12.5%
Dietary Fiber 7.9 g31.5%
Sugars 6.5 g
Protein 11 g21.8%
Vitamin A 98.8% Vitamin C 160.6%
Calcium 10.1% Iron 22%
*Based on a 2000 Calorie diet
Cook the potatoes and carrots in boiling salted water, then cut the potatoes in half.
Heat the oil in a karahi or wok, add the onion, onion seeds and curry leaves, followed by the garlic.
Stir-fry for about 2 minutes, then add the tomatoes, chilli powder and salt.
Stir-fry for a further 30 seconds.
Add the potatoes, carrots and broccoli florets, then the black-eye beans.
Continue to stir-fry for a further 3-5 minutes.
Add the green chillies and fresh coriander, cover with foil and simmer for a further 2 minutes.
Serve with accompaniments such as rice, naan or other Indian breads, dhaal and other vegetable dishes.