GREEN GRAM CAPSICUM GRAVY

HOW TO MAKE GREEN GRAM CAPSICUM GRAVY

Ingredients:

·            Onion – 2

·            Tomato -3

·            Green gram – 1 cup

·            Brinjal or Eggplant -2 to3

·            Capsicum – 1 cup Chopped

·            Ginger Garlic Paste – 2 tsp

·            Salt to taste

·            oil

Tempering Ingredients:

·         Mustard seeds – 1 tsp

·         Urad dal – ½ tsp

·         Cumin seeds – 1 tsp

Masala Ingredients:

·         Turmeric Powder – ½ tsp

·         Chilli Powder – 1 tsp

·         Coriander Powder – 1 tsp

Method:

1.      Soak the Green gram overnight and Pressure cook up to 4 whistles.

2.      Chop the Onion and Tomato finely.

3.      Chop the Brinjal and Capsicum to medium pieces.

4.      In pan temper the given ingredients with 2 tsp of oil.

5.      Then add the chopped onion and fry until get soft texture.

6.      Add ginger garlic paste and cook until the raw smell goes.

7.      Now add the tomatoes and cook until it get smashed.

8.      Then add all the spicy powders and salt, cook for 3 minutes.

9.      Add the Brinjal and Capsicum with half cup of water and cook for 5 minutes covering the pan.

10.  Now finally add the boiled green gram and cook for 10 minutes covering the pan.

11.  Garnish with Coriander leaves.

Pictorial Representation: 

SOAK GREEN GRAM IN WATER OVERNIGHT

PRESSURE COOK FOR 4 WHISTLES

CHOP THE ONION

CHOP THE CAPSICUM AND EGG PLANT

CHOP THE TOMATOES

TEMPERING INGREDIENTS

TEMPER THE GIVEN INGREDIENTS AND ADD ONION

ADD THE GINGER GARLIC PASTE THEN TOMATOES

MASALAS

ADD THE MASALA POWDERS

ADD THE CHOPPED VEGETABLES  AND LITTLE WATER,  COOK FOR 5 MINUTES

ADD THE COOKED GREEN GRAM AND COOK FOR 10 MINUTES

GREEN GRAM CAPSICUM GRAVY IS READY

Nutritional Information:

·         100 gm of green gram has following Nutrition values

Alcium	27mg
Calories	330
Copper	0.156mg
Iron	2.2mg
Magnesium	48mg
Potassium	366mg
Sodium	2mg

 Green gram has following Health Benefits:

1. Helps to lose weight.

2. Reduces the cholesterol level.

3. Prevent breast cancer.

4. Diabetic friendly.

5. Reduces heart problems

6. Maintain healthy vision.

7. Rich in Carbohydrates and Proteins.

8. Skin anti-ageing effect.

9. Improves liver health.

10. Clears toxins from body.

Nutritional Information of Capsicum 

Nutrients	Amount
Basic Components
Proteins	860 mg
Calories
Total Calories	20
Calories From Fats	1.4
Calories From Carbohydrates	17
Calories From Proteins	2.1
Carbohydrates
Total Carbohydrates	4.6 g
Dietary Fiber	1.7 g
Sugar	2.4 g
Fats & Fatty Acids
Total Fat	170 mg
Saturated Fat	58 mg
Monounsaturated Fat	8 mg
Polyunsaturated Fat	62 mg
Omega-3 Fatty Acids	8 mg
Omega-6 Fatty Acids	54 mg
Vitamins
Vitamin A	370 IU
Vitamin C	80 mg
Vitamin E	370 mcg
Vitamin K	7.4 mcg
Vitamin B6	224 mcg
Thiamin	57 mcg
Riboflavin	28 mcg
Niacin	480 mcg
Folate	10 mcg
Panto Acid	99 mcg
Minerals
Calcium	10 mg
Iron	340 mg
Magnesium	10 mg
Sodium	3 mg
Potassium	175 mg
Phosphorus	20 mg
Zinc	130 mcg
Copper	66 mcg
Manganese	122 mcg
Fluoride	2 mcg

Health Benefits of Capsicum:

·         Capsicums are known to lower the fat 

·         It contains antioxidants like beta carotene (carotenoid), lutein and zeaxanthin (phytochemicals) and vitamin C

·         Rich in vitamins, capsicum helps in strengthening the immune system. 

·         Capsicums promote cardiac health by lowering blood pressure and cholesterol levels.

Health Benefits of Brinjal or Egg plant:

·         Eggplant has the nutrients which improve blood circulation and nourish the brain.

·         They provide fiber, which protects the digestive tract and can protect from colon cancer.

·         Eggplant is low in calories, It contains no fat and its high fiber content.

·         used for controlling and managing diabetes.

·         Eggplants can lower ‘bad’ cholesterol.

·         it can control high blood pressure and relieve stress.

·         Regular consumption of eggplant helps prevent blood clots