Photo: Tyrrell Fitness And Nutrition
Tenderstem broccoli, paneer and carrot sambhal recipe
27 ingredients
15 min + 30 min
4 people
openrecipes
Tenderstem, carrots and paneer tossed in mustard seeds, turmeric and lemon juice and served with soft, fluffy poodla (spicy chickpea flour pancakes).
Estimated Nutrition (whole recipe, rough)
1013
Calories
29g
Protein
28g
Fat
165g
Carbs
Counts 12 of 18 ingredients — the other 6 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Vegetable | 1 tbsp (14g) | 120 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Apple | 1 medium (182g) | 95 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Carrot | 1 medium (61g) | 25 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Semolina | not in our table | 0 |
| Seed | not in our table | 0 |
| Coriander | not in our table | 0 |
| Water | not in our table | 0 |
| Sunflower Oil | not in our table | 0 |
| Paneer | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 150 chickpea (gram) flour
- g fine semolina
- 2 plain yoghurt
- tbsp crushed ginger
- 150 green chilli, finely chopped (optional)
- g salt
- 2 turmeric powder
- tsp cumin seeds
- 1 bicarbonate of soda
- 1.5 fresh coriander sprigs, chopped
- tsp warm water
- 0.5 splash vegetable or sunflower oil, for frying
- tsp Pink Lady apple, cut, cored and grated
- 2 plain yoghurt
- tsp crushed cumin seeds or ground cumin
- 0.5 salt
- tsp Tenderstem
- 3 large carrots, grated
- 80 paneer cheese, cut into 1cm cubes
- ml large lemon's zest and juice
- 1 vegetable or sunflower oil
- 1 small black mustard seeds
- 100 curry leaves
- g table salt
- 2 cumin powder
- tbsp coriander
- 1 red chilli powder
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By lovefood ·
Recipe sourced from
openrecipes