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Steamed Colocasia Sabji
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Steamed Colocasia Sabji

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

Steamed colocasia sabji is a healthier version of the famous Colocasia roots also known by the name arbi or taro. In this recipe, colocasia roots are steamed and cooked in a spicy curd gravy. This sabji is good source of dietary fiber, vitamin C, E and iron. It can be served with chapatti or Indian flat bread/Bhaturu.

Amount of Nutrients and Percent Daily Value (DV) per Serving (140g):

Calories: 148.6kcal (%DV 7.4)
Protein: 2.6g (%DV 5.2)
Fat: 4.2g (%DV 5.4)
Carbohydrates: 26.1g (%DV 9.5)
Dietary fiber: 4.1g (%DV 14.8)
Vitamin C: 12.6mg (%DV 14.0)
Vitamin E: 1.9mg (%DV 12.7)
Iron: 2.5mg (%DV 14.1)

Steamed colocasia sabji is a healthier version of the famous Colocasia roots also known by the name arbi or taro. In this recipe, colocasia roots are steamed and cooked in a spicy curd gravy. This sabji is good source of dietary fiber, vitamin C, E and iron. It can be served with chapatti or Indian flat bread/Bhaturu.

Amount of Nutrients and Percent Daily Value (DV) per Serving (140g):

Calories: 148.6kcal (%DV 7.4)
Protein: 2.6g (%DV 5.2)
Fat: 4.2g (%DV 5.4)
Carbohydrates: 26.1g (%DV 9.5)
Dietary fiber: 4.1g (%DV 14.8)
Vitamin C: 12.6mg (%DV 14.0)
Vitamin E: 1.9mg (%DV 12.7)
Iron: 2.5mg (%DV 14.1)

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Steamed Colocasia Sabji

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

Steamed colocasia sabji is a healthier version of the famous Colocasia roots also known by the name arbi or taro. In this recipe, colocasia roots are steamed and cooked in a spicy curd gravy. This sabji is good source of dietary fiber, vitamin C, E and iron. It can be served with chapatti or Indian flat bread/Bhaturu.

Amount of Nutrients and Percent Daily Value (DV) per Serving (140g):

Calories: 148.6kcal (%DV 7.4)
Protein: 2.6g (%DV 5.2)
Fat: 4.2g (%DV 5.4)
Carbohydrates: 26.1g (%DV 9.5)
Dietary fiber: 4.1g (%DV 14.8)
Vitamin C: 12.6mg (%DV 14.0)
Vitamin E: 1.9mg (%DV 12.7)
Iron: 2.5mg (%DV 14.1)

Steamed colocasia sabji is a healthier version of the famous Colocasia roots also known by the name arbi or taro. In this recipe, colocasia roots are steamed and cooked in a spicy curd gravy. This sabji is good source of dietary fiber, vitamin C, E and iron. It can be served with chapatti or Indian flat bread/Bhaturu.

Amount of Nutrients and Percent Daily Value (DV) per Serving (140g):

Calories: 148.6kcal (%DV 7.4)
Protein: 2.6g (%DV 5.2)
Fat: 4.2g (%DV 5.4)
Carbohydrates: 26.1g (%DV 9.5)
Dietary fiber: 4.1g (%DV 14.8)
Vitamin C: 12.6mg (%DV 14.0)
Vitamin E: 1.9mg (%DV 12.7)
Iron: 2.5mg (%DV 14.1)

Read more
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Ingredients

30 minutes
5 servings
  • 3 cup(approx. 300g) Colocasia roots
  • 1/2 cupTomatoes (chopped)
  • 1 cupCurd
  • 1 tbspOnion (finely chopped)
  • 2 tspGreen chilli (chopped)
  • 1 tspAsafoetida
  • 3 tspKasuri methi
  • 1 tspCoriander powder
  • 1 tspCumin powder
  • 1 tspGinger garlic paste
  • 1 tspGaram masala
  • 1 tspTurmeric powder
  • 1 1/2 tspMustard oil
  • 1 tspSalt
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Steps

30 minutes
  1. 1

    Wash colocasia and pressure cook it in the required amount of water up to 2-3 whistles.

  2. 2

    When cool down, peel the colocasia and cut into big cubes.

  3. 3

    Heat oil in a pan. Add ginger-garlic paste and cook for a minute, now add chopped onion and cook until golden brown.

  4. 4

    Now, add all the spices except kasuri methi and cook for a minute.

  5. 5

    Add chopped tomatoes in it and cook. Now add curd/yogurt and cook for few minutes with continuous stirring.

  6. 6

    Add kasuri methi and colocasia cubes and cook up to a desired consistency of gravy. Serve hot with chapatti or Indian flat bread.

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HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
on March 30, 2020 21:27
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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