This dish is made using mustard oil with cauliflower, potato and capsicum. This is a veg Indian dish and this dish tastes so delicious that you will want to eat more due to the use of mustard oil. Mustard oil is considered one of the healthiest oils as compared to other oils as it has optimum ratio of omega 3 and omega 6 fatty acids and is low in saturated fats and high in MUFA (mano unsaturated fatty acids). Mustard oil food recipes are central part of the Indian food culture and you cannot leave it or ignore it even if you try other refined oils. The taste which this oil imparts is a part of the Indian cooking culture and thus has become a unanimous choice of oil in all kitchens of India.
This dish become more delicious when you make the food with yogurt and use of other spices to marinade the vegetables. It tastes great with chapati, poori or roti.
So…Let’s Cook Good Food…
Ingredients:
Besan (Gram Flour): I tbsp
Onion: 1 medium
Yogurt: 3 tbsp
Tomato Puree: 2 tbsp
Mustard Oil: 3 tbsp
Ginger Garlic Paste: 1 tbsp
Coriander Powder: 1 tbsp
Cumin Powder: 1 tsp
Capsicum: ½ medium size (cut length wise)
Potato: 1 large (steamed chips)
Cauliflower: 1 Bowl (200 gms)
Kasuri Methi: 1 tbsp
Turmeric Powder: 1/4 tsp
Red Chili Powder: 2 tbsp
Fennel Powder: 1 tsp
Garam Masala: 1tsp
Groundnut Powder: 1tbsp
Sesame Seeds Powder:1 tsp
Paneer: 1 tbsp (Grated)
Lemon Juice: 1 tbsp
Sugar: ¼ tsp
Salt: To taste
Method:
In a bowl take 3 tbsp of yogurt
Add red chilli powder (1 tbsp), half of turmeric powder, coriander powder, cumin powder, ginger garlic paste and salt and mix well.
Now add Besan (Gram Flour), half of Fennel Seed Powder and Lemon juice. Add Cauliflower, Capsicum, Steamed Potato chips and mix well.
Now marinade this mixture at least for 30 minutes.
Take a Pan or Kadhai and add 2 tbsp of mustard oil (do not use any other oil). Heat on a medium flame.
Add all marinated vegetables and shallow fry.
Remove these vegetables from Pan/Kadhai and keep it aside.
In the same pan, add 1 tbsp of Mustard oil, add onion and sauté.
Add Kasuri Methi and saute.
Once the onion turn its colour, add remaining turmeric powder, red chili powder, coriander powder, cumin powder, garam masala and ginger garlic paste. Mix all these ingredients on a low flame.
Add tomato puree and heat the fixture for 2 minutes on a medium flame.
Add Ground nut powder. Sesame seed powder, grated paneer, sugar, remaining fennel powder and lemon juice, add salt and saute well.
Boil the mixture for 2 more minutes on a medium heat.
Now add vegetables on to the mixture. Saute well.
Keep a lid on and cook for 10-15 minutes on a medium heat till they are soft.
Serve hot with Chapati/Roti
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