This recipe has Vitamin C as 442% (as a percentage of RDA).
You may need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.7% of RDA
• Calories: 11.6% of RDA
• Carbs: 10.2% of RDA
• Fat (total lipid): 20.4% of RDA
• Fiber: 23.3% of RDA
• Fructose: 8.5% of RDA
• Protein: 5.0% of RDA
• Sodium: 5.1% of RDA
• Sugar: 44.8% of RDA
• Vitamin A (IU): 274% of RDA
• Vitamin B6: 34.9% of RDA
• Vitamin C: 442% of RDA
• Iron: 2.6% of RDA
• Magnesium: 17.5% of RDA
• Manganese: 14.9% of RDA
• Niacin: 12.8% of RDA
• Potassium: 23.7% of RDA
• Zinc: 6.3% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
Fat (total lipid)
savoy cabbage|carrot|red bell pepper|peas (frozen)|sunflower oil|bay leaf|green cardamom|black cardamom|garlic (fresh)|cinnamon stick|mace|yellow onion|ginger (ground)|turmeric|red chili powder|coriander powder|green chili pepper (fresh/medium)|water|fenugreek leaf|garam masala|coriander leaf|granulated sugar|heavy cream|roma tomato
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Initial Ingredient Preparation
Soak 3 tbsp cashews in 1/3 cup hot water for 30 minutes.
Drain the cashews and add them to a grinder jar along with the chopped tomatoes. Do make sure that the tomatoes are not too sour.
Without adding any water grind to a smooth paste. Set the tomato-cashew paste aside.
Shred or thinly slice cabbage (half of a small to medium cabbage).
Slice into thin strips 1 medium to large carrot.
Thinly slice 1 medium to large capsicum (bell pepper).
Finely chop the onions. Set the chopped veggies aside.
Preparing the Chilli Milli Gravy
Heat 3 tbsp oil and add 1 small to medium sized bay leaf, 2 green cardamoms, 1 black cardamom, 2 to 3 cloves of garlic, 1 inch cinnamon and 1 single strand of mace. Saute till the spices splutter.
Add 1 tsp ginger-garlic paste. stir and saute the paste till the raw aroma of ginger-garlic goes away.
Add 3/4 cup finely chopped or minced onion.
Stir very well and begin to saute the onions on a low to medium flame. To speed up the cooking of the onions, add a pinch of salt.
Saute till the onions become golden brown.
Add the ground tomato+cashew paste. Stir very well.
Add 1/4 tsp turmeric powder, 1/2 tsp red chili powder or kashmiri red chili powder and 1 tsp coriander powder. Mix with the rest of the paste.
On a low to medium flame, stirring often, saute the masala paste.
Keep on sauteing till you see the oil leaving sides of the masala. The masala will also reduce and gather around itself and becoming glossy.
Add 5 to 6 slit green chilies. Stir and mix.
Add the shredded cabbage, carrots, capsicum and green peas.
Mix all the veggies with the rest of the masala. Saute for 4 to 5 minutes.
Add 2 cups water. You can also use veg stock.
Season with salt and mix very well.
Cover the pan with a tight lid and simmer the curry on a low to medium flame till the veggies are done. You can even cook the veggies till they are three-fourth done. In this case, add less water as the gravy has to be smooth, creamy and not thin or watery.
While the gravy is simmering, you can check the consistency. If the gravy reduces a lot while cooking, then add some water.
Once the veggies are cooked, add a pinch or two of garam masala powder, 1 tsp dry fenugreek leaves/kasuri methi and ¼ to ½ tsp sugar . You can add sugar as per your taste preferences.
Mix very well. At this step you can also add 2 to 3 tbsp of low fat cream.
Switch off the flame and serve the spicy veg chilli milli hot with chapatis, naan or steamed rice. You can garnish with some coriander leaves while serving.
This recipe has the following nutrient totals:
Protein 5.60 g
Carbohydrates 28.1 g
Iron 0.49 mg
Fiber 6.54 g
Calcium 27.5 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.