Non-digestible dietary fibers from plant foods, often considered as a phytochemical, are now generally regarded as a nutrient group having approved health claims for reducing the risk of some types of cancer and coronary heart disease.

Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source.

(Source of Information: Wikipedia)

In this recipe, I have unified  two vegetables – one a  rich source of vitamin C and the other a source of phytochemical, to merge these vegetables with a dairy product for protein content, thus creating a delicious and nutrient-rich veg mix food for meal time.

  The Recipe of Nutrient-Rich Veg Mix Food:

Quantity of Vegetables: approx. 250 gm of green capsicums, approx. 500 gm of cauliflower, 150 gm of paneer (cottage cheese)

• Sauté small pieces of 4 small tomatoes and mashed pieces of 4 garlic cloves (optional) in adequate quantity of warm, rice bran oil; once the tomato pieces begin to melt add small pieces of green capsicum, when the green capsicum pieces begin to melt add cauliflower pieces to the vegetable mix, smidgen the mix with salt – according to preference of flavour; blend the veg mix with ¼ tsp. of turmeric powder, ½ tsp. of kashmiri chilli powder (kashmiri chilli powder gives food soft red colour with diminutive amount of pungency – you can also opt to use any other chilli powder according to preference of flavour), ½ tbsp. of sambhar masala (a flavoursome, non -pungent powdered spice mix) and with ¼ glass of water; when the cauliflower pieces begin to turn tender add the mix with paneer pieces, cook the mix until the cauliflower pieces completely turns tender.

This mix is pleasant spicy and delicious.

If you are having this veg mix with buttermilk during your meal, it is needless to add garlic cloves to this mixture.

Serving size: approx. 4

More → Vitamin C Rich Recipes with Green Capsicum in masalahealth.in

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