Green Peas Ghatta Pulao
Ingredients : For gattas - Gram flour (besan) : 1 cup
- Turmeric powder : ½ tb sp
- Red chilli powder : ½ tb sp
- Salt to taste
- Soda bicarbonate : a pinch
- Cumin seeds : ½ teaspoon
- Ginger, chopped : ½ inch piece
- Yogurt : 2 tb sp
- Fresh mint leaves, chopped : 7-8
- Oil to deep fry
For rice - Basmati rice, soaked : 1½ cups
- Ghee : 4 tb sp
- Bay leaves : 2
- Cloves : 5-6
- Green cardamoms : 3
- Black cardamoms : 2
- Cinnamon : 2-inch stick
- Ginger paste : 3 tb sp
- Salt to taste
- Garam masala powder : 2 tb sp
- Roasted cumin powder : 1 tb sp
- Green peas, shelled : 1 cup
Preparation Process :
- Mix gram flour, turmeric powder, red chilli powder, salt, soda bicarbonate, cumin seeds, ginger, yogurt and mint leaves. Add a little water to make a stiff dough. Divide into six equal parts and roll into cylindrical shape. Cut into two inch pieces.
- Cook in two cups of boiling water for ten to fifteen minutes. Drain. Let the gattas cool a bit.
- Heat ghee in a deep pan. Add bay leaves, cloves, green cardamoms, slightly opened black cardamoms, cinnamon, ginger paste and sauté for a minute. Add drained rice and continue to sauté.
- Heat sufficient oil in a kadai and deep fry the boiled gattas. Drain and add to the rice.
- Add salt, garam masala powder, roasted cumin powder and mix. Add three cups of water and bring to a boil. Add green peas and mix. Reduce heat, cover and cook till done.
Note
All the quantities mentioned in the recipe are optional.
They can be used according to the taste required.
Because different people like different tastes.
Some like more spicy n some less spicy.
Enjoy the food accordingly.
The Food Guide Pyramid is an easy way to create a healthy diet. It consists of 6 food groups and 4 levels. You should eat more servings per day from the lower levels, fewer from the higher ones. Your age, gender, activity level and overall health will ultimately determine which type of diet is best for you, but the pyramid is a great place to start.
Grains form the lowest level and the foundation of the pyramid. Grains contain complex carbohydrates, B vitamins, iron, protein, magnesium and fiber. Eat 6 to 11 servings each day (at least 50% of your total calories) from this group, which includes cereals, rice and pasta.
Fruits and vegetables are the next level. These foods are naturally fat- and cholesterol-free, as well as low in sodium. They also contain a rich supply of vitamins A and C, folate, potassium, magnesium and fiber, which may reduce the risk of certain cancers. Be sure to get 5 to 9 servings of fruits and vegetables every day.
Dairy, meat and meat alternatives are on the pyramid's third level. Dairy products – such as cheese and milk – provide calcium, protein, B vitamins and, when fortified, vitamins D and A. The meat and meat alternatives – which include poultry, fish, dry beans, eggs and nuts – are rich sources of protein, phosphorus, vitamins B6 and B12, zinc, magnesium, iron, niacin and thiamin. Eat 2 to 3 servings from each of these groups daily.
The top of the pyramid is for fats, oils and sweets. These foods are all high in calories, but low in nutritional value. Foods with high fat content include margarine, butter, salad dressing, mayonnaise, cream, cream cheese and sauces. Everything from cake, pie and doughnuts to soft drinks falls in the "sweets" category. Eat very sparingly from this group.
Source of info : www.pennhealth.com
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