The Indian festival of Rakshabandhan (festival to celebrate sibling love) falls this week and to celebrate, i am bringing a dish of my sister’s choice – Stir Fried Vegetable Kadhi
Stir fried vegetable Kadhi
Stir fried vegetable Kadhi
- 1 cup low fat yogurt/ Greek yogurt
- 2 cups water
- salt to taste
- 1/2 tsp turmeric
- 1/2 tsp red chili powder
- 2 tablespoon kala chana besan
- 2 tsp Oil/ ghee
- 1 tsp mustard seeds
- pinch of asafoetida
- 5-6 curry leaves
- 1/2 tsp fenugreek seeds
- 1 inch ginger, grated
- 2 cloves of garlic, thinly sliced
- 1 tablespoon tamarind paste (optional. I added it to give the kadhi a little more tanginess)
- 1 medium onion, thinly sliced
- 1/2 bell pepper, thinly sliced
- 1 carrot, cut into thin strips
- 10-12 french beans, cut into 1 inch pieces
- 1 cup broccoli, florets
- Take a bowl. In it, add in the yogurt, besan, turmeric, red chili powder and ginger. Whisk till everything is well combined. Keep aside.
- Now, take a pan and to it, add in the oil. Heat up. Add in asafoetida, mustard seeds, fenugreek seeds and curry leaves. Heat till mustard seeds crackle.
- Next, add in the chopped onions and bell pepper. Add in the garlic and saute till golden brown. Add in the beans, carrot and broccoli. Saute on high for about 10 minutes. The vegetables will be stir fried and caramelized.
- Now, add in the yogurt mixture, tamarind and mix well. Bring the heat upto max and bring to a boil. Simmer and cover with lid. Cook for another 15 minutes. Stir fried vegetable Kadhi is ready. Serve with whole wheat rotis.
Serving size – 1bowl
Everyone adores this kadhi at my place. Addition of these stir fried vegetables to the yogurt gravy brings out a unique flavour in this dish. Not only that, it is loaded with nutrition which makes this irresistible.
So, time for some benefits now :
- Yogurt – For diabetics, Greek yogurt is an exceptional meal and snack option due to the low carbohydrate and high protein content. Yogurt supplies an excellent source of calcium as well as protein. One serving can supply between 8 and 25 percent of your daily calcium intake, depending on the brand and serving size. You need around 60 g of protein per day, so a serving of 2 percent plain Greek yogurt, with 17 g, supplies nearly 33 percent of your daily intake.
- Bell Peppers – Most peppers contain about 5 to 7 grams of carbohydrates per cup of raw vegetable, although some, such as hot chili peppers, can contain as much as 9 to 10 grams of carbohydrates per cup. Peppers are also packed with vitamins A and C — just 1 cup of chopped red, yellow or orange peppers provide more than 100 percent of the recommended daily value for both vitamins. All shades of peppers provide plenty of fiber, folate, vitamin K, beta carotene and an array of minerals.
- Broccoli – It has all sorts of wonderful properties that can help you live a longer and healthier life. It is full of antioxidants, is packed with vitamins and minerals, and is full of fiber; at the same time, it has very few calories. Broccoli contains 5 grams of fiber for a 1/2-cup serving and contains only 50 calories, but it is also recommended because certain chemicals (sulphoraphane) in broccoli may help prevent damage caused to the blood vessels by diabetes. Find more about the goodness of broccoli on LIVESTRONG here.
- Turmeric – Various research studies have confirmed the efficacy of turmeric in treating symptoms associated with diabetes. One remarkable property of turmeric that has been exploited for this purpose is its ability to reduce blood sugar. Therefore it is advised that diabetic patients already using medications to treat hyperglycemia should avoid turmeric supplements. Action of both the drugs can reduce blood sugar levels immensely and cause complications. Other symptoms like high fat levels, increased thirst, and frequent urination are also treatable by turmeric.
Doesn’t all this sound exciting !! Try this super healthy recipe soon and let me know how was your experience 🙂 Hop onto this page for more exciting DFT recipes from Divine Spice Box ! Disclaimer
I am not a nutritionist or dietitian. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietitian before making any changes to your diet.
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