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Pak Choi Pakoru
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Pak Choi Pakoru

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Pok choi pakoru is a tasty shallow fried snack prepared with pak choi and gram flour. This dish is a good source of protein, dietary fiber, vitamin A, vitamin C, vitamin K, folate and phosphorus. Pak choi pakoru can be enjoyed as an evening-teatime-snack with sauce or chutney.

Amount of Nutrients and Percent Daily Value per (DV) Serving (5 pieces):

Calories: 132.5kcal (%DV 6.6)
Protein: 7.3g (%DV 14.7)
Fat: 2.9g (%DV 3.8)
Carbohydrates: 19.1g (%DV 6.9)
Dietary Fiber: 3.7g (%DV 13.3)
Vitamin A: 203.7mcg (%DV 22.6)
Vitamin C: 10.7mg (%DV 11.9)
Vitamin K: 21.0mcg (%DV 17.5)
Vitamin B9 (folate): 144.0 mcg (%DV 36.0)

Pok choi pakoru is a tasty shallow fried snack prepared with pak choi and gram flour. This dish is a good source of protein, dietary fiber, vitamin A, vitamin C, vitamin K, folate and phosphorus. Pak choi pakoru can be enjoyed as an evening-teatime-snack with sauce or chutney.

Amount of Nutrients and Percent Daily Value per (DV) Serving (5 pieces):

Calories: 132.5kcal (%DV 6.6)
Protein: 7.3g (%DV 14.7)
Fat: 2.9g (%DV 3.8)
Carbohydrates: 19.1g (%DV 6.9)
Dietary Fiber: 3.7g (%DV 13.3)
Vitamin A: 203.7mcg (%DV 22.6)
Vitamin C: 10.7mg (%DV 11.9)
Vitamin K: 21.0mcg (%DV 17.5)
Vitamin B9 (folate): 144.0 mcg (%DV 36.0)

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Pak Choi Pakoru

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Pok choi pakoru is a tasty shallow fried snack prepared with pak choi and gram flour. This dish is a good source of protein, dietary fiber, vitamin A, vitamin C, vitamin K, folate and phosphorus. Pak choi pakoru can be enjoyed as an evening-teatime-snack with sauce or chutney.

Amount of Nutrients and Percent Daily Value per (DV) Serving (5 pieces):

Calories: 132.5kcal (%DV 6.6)
Protein: 7.3g (%DV 14.7)
Fat: 2.9g (%DV 3.8)
Carbohydrates: 19.1g (%DV 6.9)
Dietary Fiber: 3.7g (%DV 13.3)
Vitamin A: 203.7mcg (%DV 22.6)
Vitamin C: 10.7mg (%DV 11.9)
Vitamin K: 21.0mcg (%DV 17.5)
Vitamin B9 (folate): 144.0 mcg (%DV 36.0)

Pok choi pakoru is a tasty shallow fried snack prepared with pak choi and gram flour. This dish is a good source of protein, dietary fiber, vitamin A, vitamin C, vitamin K, folate and phosphorus. Pak choi pakoru can be enjoyed as an evening-teatime-snack with sauce or chutney.

Amount of Nutrients and Percent Daily Value per (DV) Serving (5 pieces):

Calories: 132.5kcal (%DV 6.6)
Protein: 7.3g (%DV 14.7)
Fat: 2.9g (%DV 3.8)
Carbohydrates: 19.1g (%DV 6.9)
Dietary Fiber: 3.7g (%DV 13.3)
Vitamin A: 203.7mcg (%DV 22.6)
Vitamin C: 10.7mg (%DV 11.9)
Vitamin K: 21.0mcg (%DV 17.5)
Vitamin B9 (folate): 144.0 mcg (%DV 36.0)

Read more
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Ingredients

20-30 Minutes
30 pieces: 9cm-diameter in size for each piece
  • 1.5 cupsPak choi (chopped)
  • 1 cupCabbage (chopped)
  • 2 cups(200g-300g) Gram flour
  • 1 tbspOnion (chopped)
  • 1 tspGreen chilies
  • 1 tspGinger (paste)
  • 2 tspMustard oil
  • 1/2 tspSalt
  • 1.2 cups(approx. 300ml) Water
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Steps

20-30 Minutes
  1. 1

    Mix the pak choi, cabbage, onion, green chilies, ginger and salt with the gram flour, then add water till the desired semi-liquid consistency of the paste is acquired.

  2. 2

    Mix the paste thoroughly so that no gram flour clots remain in the paste.

  3. 3

    On a griddle greased with oil, add the paste with the help of the ladle like small pancakes and shallow fry from both the sides till light brown colour.

  4. 4

    Serve warm with sauce or chutney.

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HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
on February 27, 2020 10:55
Himachal Pradesh, India
“Healthy! Tasty! Recipes” were developed under the Japan International Cooperation Agency (JICA)’s Phase II Project for Crop Diversification in Himachal Pradesh (2017-2022), to promote self-consumption of vegetables by farmers, especially targeting newly introduced vegetables unfamiliar to the farmers.Furthermore, the recipes include ideas of contributing to nutrition improvement in the State as majority of the population in Himachal is found to have health problems such as anemia, hypertension and overweight. Also focusing on the food habits of Himachali, who are generally vegetarians, sources of protein seem lacking in their food. Efforts were therefore made to prepare the recipes based on the following points:1) Use of crops rich in nutrients such as iron and protein2) Use of low sugar, low salt and low fat, following the WHO’s Recommended Daily Intake3) Application of cooking methods to retain more nutrients such as steaming instead of boiling and shallow frying instead of deep frying4) Maximization of value of traditional recipes and use of ingredients locally available for wider acceptability5) Suggestion of “Immunity boosting recipes” using vitamin-C rich vegetables with concern over the spread of COVID-19 infection in India.Remark: Nutrition information of the recipes are sourced mainly from "SELF Nutrition Data", etc.--------------------------------------------------------------------For translation of recipes in Hindi please click on the below mentioned linkhttps://cookpad.wasmer.app/in/users/20736692
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