Thursday, 5 January 2017

Matar ke Chilke ka Sabzi | Green Peas Peel Stir Fry with Spring Onion

We often throw out the peels of many vegetables as well as fruits before eating them. But do you know that, stripping away the outer layer(peel) removes a large concentration of nutrients ?

Those peels contain many valuable antioxidants and insoluble fibers. According to the United States Department of Agriculture, a large red apple with its skin intact contains about 5 gm of fiber, 13 mg of calcium, 239 mg of potassium and 10 mg of vitamin C. But by removing the skin, it'll have about 3 gm of fiber, 11 mg of calcium, 194 mg of potassium and 7-8 mg of vitamin C. So it is often a good idea to leave the peels / skins on fruits and vegetables to take full advantage of those nutrients that are found only in the peels.




In this recipe, I have used the crunchy peels of fresh green pea pods. Since winter season is going on, so fresh green pea pods are plentifully available in market. Just stir fry chopped peels of the pods with spring onion. 
The awesome taste of this dish'll never let you to throw away the pea pods after taking out the peas from the pods.So below is the step by step instructions. So simple to make it is, only the trick is how carefully peeling the pods :) . 



Preparation Time : 20 mins       |       Cooking Time : 10 mins


Ingredients :


Ingredients
Measurements
Green pea pod (fresh & firm)
300 gm
Spring onion
4-5 no.
Panch phoron
(fenugreek, cumin, mustard, nigella & fennel seed)
½ tsp
Turmeric powder
½ tsp
Red chili powder
½ tsp
Green chilies (finely chopped)
1-2 no.
Oil
2 tbsp
Salt
As needed

Method :
  1. Wash the green pea pods. Take out the peas from the pods in a bowl and keep aside.
  2. Now separate the pod into two halves lengthwise. Hold half part of the pod lengthwise in such a way that the inner side of the pod'll be facing you. Gently break a little portion from tip towards you and pull it down. A thin tough membrane'll come out. If it breaks in the middle, then try the same method from tip of the other end. Discard those tough inner membranes.
  3. Collect all the peels and cut into halves. Keep aside.
  4. Slice out the white part of the spring onion. Chop the white part lengthwise. Cut the green part of the spring onion into 2 inch pieces.
  5. Heat the oil in a pan and add panch phoron.
  6. When the seeds begin to splutter add chopped white part of the spring onion. Stir fry a bit. 
  7. Then add chopped peels of green pea pods, green part of the spring onion and half of the green peas extracted from the pods. Stir again.
  8. Add in turmeric powder, chopped green chilies and salt. 
  9. Cook covered on low-medium heat till vegetables are just tender.
  10. Remove from heat and serve hot as a side dish with rice / paratha / phulka !


Notes :
  • There is no need to add any water while frying as the peels are moist themselves.
  • Cumin seeds can be used instead of panch phoron.

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