Beetroot Raita (Chukander ka Raita)
Preparation Time: 10 minutes
Serves: 4
Each serving contains:
Kcals: 60; g fat: 0.5; g saturated fat: 0.3
Ingredients:
225g low-fat plain yogurt (dahi)
1 green chilli, seeded and finely chopped (bareek kate hue hari mirch)
1 tablespoon fresh coriander leaves, finely chopped (bareek kate hue dhania ke patte)
1 teaspoon Ground Roasted Cumin (Bhune hue jeera ka powder)
250g cooked beetroot, finely chopped (Chukundar)
Afew little leaves, finely shredded
½ teaspoon salt (namak)
½ teaspoon sugar (chini)
Method:
Vegetable Pilau (Subzi Pulao)
Preparation Time: 15-20 minutes,
plus soaking
Cooking time: 20 minutes, plus standing time,
Serves: 4
Each serving contains:
Kcals: 290; g fat: 6; g saturated fat: 0.75
Ingredients:
225g basmati rice, washed and soaked in cold water for 30 minutes
2 tablespoons sunflower or soya oil
½ teaspoon cumin seeds (jeera)
2.5cm piece of cinnamon stick (dalchini)
4 green cardamom pods, bruised (Elaichi)
2 cloves (laung)
1 red onion, halved and finely sliced (pyaaz)
170g carrots, coarsely grated (gajar)
115g fresh spinach, finely shredded or frozen leaf spinach, thawed and drained (paalak)
1 teaspoon salt or to taste (namak swaad anusaar)
½ teaspoon ground turmeric (haldi)
475ml warm water
Method: