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Potato- spring onion sabzi

Recipe of potato- spring onion stir- fry

200 gms hara pyaaz (spring onion/ green onion)

2 potatoes- peeled and cubed

Salt to taste

1/2 tsp coriander powder

1/4 tsp garam masala powder

1/2 tsp amchoor (dried mango powder)

1/2 tsp cumin seeds (jeera)

1/4 tsp red chilli powder (cayenne pepper)

1/2 tsp turmeric powder

A pinch of hing (asafoetida)

1 tbsp oil (preferably mustard oil)

Spring onion

1. Remove roots from the bulb of spring onions and remove any hard outer covering. Wash and chop the leaves as well as the bulbs of hara pyaaz.

2. Take a deep bottomed vessel (karahi) and heat mustard oil to the smoking point i.e. till vapors start emanating from it. You can also take any other oil of your preference. Add cumin seeds and when they change color, add hing.

3. Add spring onion and potatoes (aloo). Add salt, red chilli powder, turmeric powder and coriander powder. Mix and cook covered on medium- low heat.

4. While stirring in between, cook till potatoes are tender. If there is still some moisture left in the pan, increase heat and let it evaporate, mixing. Turn off the heat and add amchoor and garam masala powder. Mix and serve hot.

Healthy Bytes- Spring onions are high in dietary fiber, Calcium and Iron. They are very low in saturated fat and there is no cholesterol.

100 grams of raw spring onion (green onion, hara pyaaz) contain-

Calories- 32

Saturated Fat- 0 mg

Total Fat- 0.2 mg

Cholesterol- nil

Total Carbohydrates- 7.3 grams

Dietary Fiber- 2.6 gm

Kathal sabzi

Kathal or jackfruit is mainly grown in tropics as tropical conditions are suitable for its growth. Unlike the common practice of deep frying it, in this recipe, kathal is first boiled and then cooked with spices and onion- tomato paste. This is a healthier way to cook kathal as deep frying destroys its nutrients and adds to the calorie intake. As far as taste is concerned, try it. I bet you won’t be disappointed.

Recipe of kathal subzi

500 grams kathal (jackfruit)

1 onion

2 tomatoes

6-7 garlic cloves

2 green chillies

1 inch piece ginger

3/4 tsp salt or to taste

1/2 tsp turmeric powder

3/4 tsp coriander powder

1/2 tsp garam masala powder

1 tbsp oil

1. Smear oil on your hands and remove outer covering of kathal. Cut into pieces.

2. Boil water in a pan with 2 tsp salt and 1/2 tsp turmeric powder. Add kathal and boil uncovered for about 8 minutes. Strain and keep aside.

3. Mince together onion, tomato, garlic, ginger and green chillies in a blender to form a paste.

4. Heat oil in a pan and add onion- tomato paste. Add salt and rest of the spices and cook till oil begins to separate.

5. Add kathal and cook covered on low heat for about 10 minutes. Stir in between. Garnish with coriander leaves and serve hot with rotis or parathas.

Healthy Bytes- kathal is rich in Potassium thus it helps in lowering the blood pressure. Jackfruit also has anti- ageing, anti- ulcer properties.

100 grams of jackfruit contains

Total carbohydrates- 24 g

Calories- 94

Dietary fiber- 2 g

Potassium- 303 mg

Protein- 1 g

Vitamin A -297 I U

Raw kathal