300 gm Mung bean
600ml water
1 tsp salt
2 tbsp ginger garlic paste
1 tsp green chilli paste / or finally chopped 2 chilli
1/2 or 1 tsp salt to taste
1/2 tsp numeric powder
1/2 chilli powder
2 tsp Ghana jiju (coriander and cumin) powder
125 ml sour low in fat yogurt (mix well to remove clump of yogurt)
about small handful freshly chopped coriander
Wash beans properly. Probably need to discard the water 2/3 times.
Add beans to pressure cooker. Add water and 1 tsp salt and cook it for 5/6 whistle.
Meanwhile in a sauce pan add oil, add dry whole chilli, add mustered seed and cumin seed. Let them crackle. Add all spices. Cook them for 20/30 seconds. Add passata or pureed tomato tin. Stir everything well.
cook it for 3/4 min or see oil separating from the gravy. Stir in between. Add sour yogurt.
Once mung is cooked, and pressure cooker is cooled, open the lid carefully. Pressure cooker takes about 15 min to cool down. Before opening the lid slowly lift the whistle up with a spoon. If this process releases the air, than need to wait for another 10 min to avoid any injury.
Once the cooker is cooled, add boiled mung beans to the tomato and yogurt gravy. Stir everything well. Depend on the preferred consistency add more water. Finish with freshly chopped coriander and enjoy.
Kcal:
Mung bean 347per 100gm = 347*300 = 1041
Oil 124 per tbsp = 2*124 = 248
Tomato pure per 100gm 21 = 21
Yogurt per 100gm 81 = 81*1.25 = 101
Total – 1411
Cooked weight – 1133
per 100gm portion kcal – 125
Serving suggestion size 200gm 125*2 = 250
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