tanusreeroy

Healthy Recipes for optimal health

Bandakopir Ghonto (A dry Cabbage dish):

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Bandakopir Ghonto (A dry Cabbage dish)

Bandakopir Ghonto (A dry Cabbage dish)

Bandakopir Ghonto (A dry Cabbage dish):

Bandhakopir(cabbage) Ghonto(a dry dish) mostly we use for a combination of bhog ( Prasad devoted for God) to serve it with Kitchari .

One of the main things about bandakopir ghoto is the way you chop the cabbage, usually medium stripes and the trick is not to overcook the dish.

From an Ayurvedic medicine perspective cabbage has a anti-inflammatory effect on body. It is balancing for all body types. The juice of cabbages helps to heal stomach ulcers.

So here is my recipe of cabbage, a great source of vitamins and nutrients including vitamin C, potassium and Folic Acid.

Ingredients:

  • Medium cabbage- chopped to medium to thin stripes
  • 1 cup full of green peas
  • 1 piece of medium tomato(cut into 4 pieces)
  • 1 teaspoon of cumin seeds
  • 1 dried red chilies
  • 1 tablespoon of ginger paste
  • Cardamon-2
  • Cinnamon-2 sticks (1 inches each)
  • Bay leaves(tej patta)-1
  • Cumin powder- 1 teaspoon
  • Coriander powder-1 teaspoon
  • turmeric powder-1/2 teaspoon
  • Salt to taste.
  • 2 tbsp mustard oil ( you can use olive oil or any vegetable oil)

Preparation:

  1. Heat oil in a heavy bottom kadhai/ wok(you can use a non stick pan)
  2.  Add the bay leaves and the cumin seeds along with the red-chilies and  saute for 2 minutes till they start to splutter
  3. Add the green peas, cabbages and potato. Add remaining masala.
  4. Sauté it for 20 to 25 minutes till the vegetables are well cooked.
  5. If needed sprinkle water while frying
  6. Serve hot with whole wheat chapatti ( Tortilla)

Serving Size:5

Nutritional Information:

Amount Per Serving
Calories 128.7
Total Fat 6.9 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 270.0 mg
Potassium 587.1 mg
Total Carbohydrate 16.1 g
Dietary Fiber 6.4 g
Sugars 2.0 g
Protein 4.5 g
Vitamin A 12.4 %
Vitamin B-12 0.0 %
Vitamin B-6 12.4 %
Vitamin C 121.2 %
Vitamin D 0.0 %
Vitamin E 2.0 %
Calcium 10.2 %
Copper 5.8 %
Folate 25.2 %
Iron 11.8 %
Magnesium 10.8 %
Manganese 23.3 %
Niacin 6.7 %
Pantothenic Acid 3.5 %
Phosphorus 8.6 %
Riboflavin 7.3 %
Selenium 3.3 %
Thiamin 12.4 %
Zinc 4.9 %

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Author: roytanusree

Hi , My name is Tanusree Roy. I am an expert in Health and Nutrition niche . I have extensive experience in diet plan, nutrition advisory roles in various USA based nutrition and recipe based projects as a co-founder of Ennovation Consulting. I always enjoy cooking .I am the mother of two kids ,so my main concern is kids.

2 thoughts on “Bandakopir Ghonto (A dry Cabbage dish):

  1. Thank for this recipe with the nutritional info, definitely will help keep my calorie intake in check. I would however suggest, if possible, that you give the amounts in metric weight and volume (for liquids). It sure takes the guesswork out of what one means by medium, small etc, for instance during my last trip to India I was paying more attention to the cooking and noticed that an onion here in north america is about four times the size of an onion in India. Just a thought…

  2. You are most welcome Swapna! I really appreciate your suggestion which will help me to make better my recipes.

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