Phulkopir Dalna

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20 mins Cooking Time
2 Servings
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 8%
Carbs 40%
Fats 52%
One Pot Recipe
Lactose Free
Low Fat
Antioxidant Rich

This low fat, sugar free, antioxidant rich, zero trans fat, gluten free, lactose free and no dairy mixed vegetables recipe that is perfect for beginners and masterchefs. The popular vegetarian bengali recipe is a perfect lunch and dinner main course dish.

Ingredients

  • 1/4 Cup Boiled Diced Potato
  • 1/4 Cup Chopped Cauliflower
  • 1 Tbsp Chopped Tomato
  • 1 Tbsp Chopped Onion
  • 1 Tsp Ginger Garlic Paste
  • 1/4 Tsp Chopped Coriander (Dhania)
  • 1/4 Tsp Garam Masala
  • 1/4 Tsp Coriander Powder (Dhania)
  • 1/4 Tsp Red Chilly Powder
  • 1/4 Tsp Turmeric Powder (Haldi)
  • 1/4 Tsp Cumin Powder (Jeera)
  • 1/8 Tsp Sugar
  • 1/4 Tsp Salt
  • 1 Tsp Oil
  • As Required Water

Method

Pre Preparation
  • Step 1

    Boil potatoes

Preparation
  • Step 1

    Heat oil in a kadai, add jeera, chopped onions, tomato, ginger garlic paste, dry red chilly powder, haldi, garam masala, dhania powder, salt and saute them well

  • Step 2

    Then add sugar, cauliflower, water as required & simmer till the cauliflower is cooked

  • Step 3

    Then add boiled potato and garnish with coriander leaves

  • Step 4

    Serve hot with chapati

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Allergies
Red Chilli
Turmeric
Food Additives
Tomato
Garlic
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(134gm)
Amount Per ServingCalories

kcal

65
% Daily Value *
Total Carbohydrate 6gm 2.2%
Dietary Fiber 2gm 7.2%
Protein 1gm 2.6%
Total Fat 4gm 4.8%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)

workout

How long would it take burn 65 kcals ?

  • Walking (3 mph ) 19 minutes
  • Running (6 mph ) 11 minutes
  • Bicycling 9 minutes

Values estimated based on person weighing 60 kgs.

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