नाश्ते में मटर की ढाबे वाली सब्जी, पालक का खस्ता पराठा, रायता

Ingredients

• 2 cups Frozen Green Peas (roughly 300 g, frozen)
• 1 cup Water (for boiling peas)
• 0.5 teaspoon Salt (for peas)
• 3 tablespoons Oil (vegetable oil or ghee for gravy)
• 1 pinch Hing (asafoetida, optional)
• 0.5 teaspoon Cumin Seeds
• 0.25 teaspoon Ajwain
• 2 medium Tomatoes (grated)
• 0.5 cup Tomato Puree (smooth puree)
• 1 teaspoon Kashmiri Red Chili Powder (for color and mild heat)
• 1 teaspoon Fennel Seed Powder
• 0.5 teaspoon Turmeric Powder
• 1 teaspoon Coriander Powder
• 0.5 teaspoon Kasuri Methi (dried fenugreek leaves)
• 0.25 teaspoon Garam Masala
• 1 pinch Chaat Masala
• 2 tablespoons Cashew Nuts (optional, roughly chopped)
• 2 tablespoons Raisins (optional)
• 100 grams Paneer (cut into cubes, optional)
• 2 cups Whole Wheat Flour (for paratha dough)
• 1 cup Spinach (blanched and pureed)
• 1 pinch Salt (for dough)
• 1 tablespoon Oil (for dough)
• 2 tablespoons Ghee (for cooking parathas)
• 1 cup Thick Yogurt (plain, unsweetened)
• 1 cup Pineapple (diced, fresh or canned (drained))
• 2 cups Sugar (for simple syrup)
• 1 cup Water (for syrup)
• 1 tablespoon Milk Powder
• 1 pinch Salt (for raita)

Instructions

1. Boil the Peas

   Add frozen peas, 1 cup water and 0.5 tsp salt to the pressure cooker. Close the lid and cook on high flame for 3 whistles (about 5 minutes). Release pressure, check that peas are tender, then set aside.

   Time: PT7M

2. Temper the Spices

   Heat 3 tbsp oil (or ghee) in a kadhai over medium‑high heat. Add a pinch of hing, 0.5 tsp cumin seeds and 0.25 tsp ajwain. Stir until the seeds sizzle and become aromatic (about 30 seconds).

   Time: PT5M

   Temperature: Medium‑high

3. Cook the Tomato Base

   Add the grated tomatoes to the pan. Cook, stirring frequently, until the mixture turns thick and oil starts to separate (about 3‑4 minutes). Sprinkle 0.25 tsp salt and stir in 0.5 cup tomato puree.

   Time: PT6M

   Temperature: Medium

4. Add Spice Powders

   Stir in 1 tsp Kashmiri red chili powder, 1 tsp fennel seed powder, 0.5 tsp turmeric, 1 tsp coriander powder, and 0.5 tsp kasuri methi. Mix well and cook for another 2 minutes.

   Time: PT3M

   Temperature: Medium

5. Combine Peas and Finish the Curry

   Add the boiled peas (with a splash of the cooking water) to the tomato‑spice mixture. Cook on high flame for 5 minutes, stirring occasionally. Sprinkle 0.25 tsp garam masala, a pinch of chaat masala, and optional 2 tbsp chopped cashews, 2 tbsp raisins, and paneer cubes. Mix gently and cook 2 more minutes.

   Time: PT9M

   Temperature: High

6. Prepare Spinach Paratha Dough

   In a mixing bowl, combine 2 cups whole wheat flour, 1 cup pureed spinach, a pinch of salt and 1 tbsp oil. Mix with hands, adding water a little at a time until a soft, non‑sticky dough forms.

   Time: PT5M

7. Rest the Dough

   Cover the dough with a damp cloth and let it rest for 10 minutes.

   Time: PT10M

8. Roll the Parathas

   Divide the dough into 8 equal balls. On a lightly floured surface, roll each ball into a 6‑inch circle, about 2 mm thick.

   Time: PT5M

9. Cook the Parathas

   Heat a tawa or non‑stick skillet over medium heat. Brush lightly with ghee. Cook each paratha for ~1 minute on each side until golden spots appear, pressing gently with a cloth. Apply a thin layer of ghee on both sides before serving.

   Time: PT8M

   Temperature: Medium

10. Make Pineapple Simple Syrup

    In a small saucepan, combine 2 cups sugar and 1 cup water. Bring to a boil, stirring until sugar dissolves. Add 1 cup diced pineapple and simmer for 5 minutes. Stir in 1 tbsp milk powder and a pinch of salt, then remove from heat.

    Time: PT8M

    Temperature: Medium

11. Prepare Pineapple Raita

    In a bowl, whisk 1 cup thick yogurt until smooth. Fold in the sweetened pineapple pieces (including a little syrup) and a pinch of salt. Chill for a few minutes before serving.

    Time: PT3M

12. Serve

    Plate the hot matar paneer sabzi alongside warm spinach parathas. Add a side of pineapple raita. Garnish the curry with a few extra cashew pieces if desired.

    Time: PT2M

Nutrition Facts

Calories

350

Protein

12 g

Carbohydrates

45 g

Fat

12 g

Fiber

8 g