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Capsicum - Two 
Cabbage - 250 gm. 
Long-stemmed Onions - bunch (about four) 
Palak or spinach - 100/150 gm. 
Suffola/Olive Oil or any low-fat oil - quarter teaspoon 
Mustard - half a teaspoon 
Ginger/Garlic (recommended) - 1 teaspoon paste form 
Coriander leaves - handful 
Green Chillies - two, medium-sized 
Curry leaves - about six or seven leaves 
Asafoetida - a pinch 
Salt - quarter teaspoon 

Method:

* Slice and dice the capsicum into small cubes 
* Chop the cabbage into small pieces 
* Stems into small pieces 
* Chop the palak or spinach and cook it for 5-7 minutes 
* Run the cooked palak/spinach in a blender/mixer or grind it to create fine paste 
* Cook the capsicum and cabbage for 8-10 minutes 
* Pour (if quarter teaspoon can be poured!) the oil into a pan and heat it 
* Add mustard and split it 
* Add curry leaves and stir for a few seconds 
* Add asafoetida 
* Add chopped green chillies and the ginger/garlic paste and stir for a few seconds 
* Stir the mix together for about half a minute 
* Pour the blended palak/spinach and stir for about five minutes 
* Add the cooked capsicum and cabbage 
* Add salt and stir for five minutes 
* Chop the coriander leaves into small pieces and sprinkle on top 

Helpful tips and information: 

This is a healthy and nutritious recipe. Green vegetables are a source of number of vitamins and calcium. Try to keep the vegetables half-cooked instead of fully cooked so as to retain as much nutrition value as possible. 
There are no spices in this dish except the ginger/garlic paste. 
Do not use any unhealthy oil; it is bad for the heart because of the high saturated fat content. 
Never, never use recycled oil; it is poisonous. 
If you can use raw spinach or palak instead of cooked, it is far more nutritious and healthy; you can grind it or run it in a mixer of course. 
Do not wash vegetables after cutting them; wash them before cutting them.

(Copyright Sameer Khanwalker) 

E-mail: Khanwalker@aol.com 

More this week: Corn Delight

Published on 31^st May 2002