4:02 PM
Sensible Vegetarian
Finding ways to use the lycopene rich tomatoes, try this simple raita/pachidi/dip and it does
taste awesome with all the nutrients in them.
Tomatoes are an excellent source of vitamin C, vitamin A, and vitamin K. They are also a very good
source of molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin B1. In addition,
tomatoes are a good source of vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron,
pantothenic acid, phosphorus, vitamin E and protein. Yogurt is a good source of calcium and pro-biotic.
Preparation Time – 5 minutes
Cooking Time – 5 to 7 Minutes
Serves – 4
Ingredients
Tomato – 2 to 3 small or 2 medium or 1 big Chopped finely
Green chili – 1 or to your taste(chopped)
Grated ginger – 1 tsp
Salt – 1 tsp
Yogurt – 1 cup(8 oz)
Oil – 1 tsp
Mustard seeds – 1/2 tsp
Asafoetida powder –pinch
Method
1) Heat a pan and add oil, once this oil is hot add the mustard seeds. After they stop spluttering add
the asafoetida powder, green chili, grated ginger and the tomato pieces.
2) Saute on high heat for 5 minutes till the tomatoes become tender.
3) Let this cool for 10 minutes and to this add salt and yogurt and serve it with rice
or flat bread of your choice.
4) You can also use it as a dip for your veggies, a low fat and nutritious one.
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