Page 29 - IFSO Cookbook 2022 con cover

International
Healthy Recipes Vol. 2

Cooking Instructions

Method
● Boil rajma
● After boiling rajma make a paste and separate in to another bowl
● Mix chopped onion, tomato and cabbage and cucumber , one tsp desi ghee salt and
oregano (Rajma Mixture)
● Make dough of raagi and wheat Atta with oregano and salt
● Take a small ball and roll it and give chapati shape and bake it

Preparation ● From one side grease the chapati with green chutney and rajma mixture properly
● Make roll
Number of servings: 1
Time of preparation: 30’ For the green chutney:
Green chilly 1, coriander 50 gm, Curd 50 gm, salt
Grind all the ingredient make a fine paste.

Nutritional Analysis

Total weight
Ingredient used in Kcal Protein Fat Carbohydrate Sugars Iron Calcium fibre
recipe (g) (g) (g) (g) (g) (g) (mg)
Rajma 30 103 7 .36 .18 - 1.53 78 1.44
Ingredients Nutritional Facts Onion 15 54 1.8 - 2.6 - 1.2 40 .6

● Rajma 30 gm ● Calories: 491 kcal Tomato 15 23 1.9 .1 3.6 - 1.8 20 .7
● Onion 15 gm ● Total Protein: 19 (g) Cabbage 15 4 .27 - .69 - - 5 -
● Tomato 15 gm ● Carbohydrate: 68 (g) Curd 50 30 .7 2 1.5 - - 75 -
● Cabbage 15 gm of which sugars: - Cucumber 50 6 - - 1 - .3 5 .2
● Curd 50 gm ● Fat: 8(g) Oil 5 45 5
● Cucumber 50gm ● Iron: 6 (mg) Coriander 50 22 1.6 - 3 - .7 92 .5
● Oil one tsp ● Calcium: 333 (mg) Raggi Aata 20 131 1.46 - 14 - .78 69 .72
● Coriander 50gm ● Fibre: 4 (g)
Wheat aata 20 68 2.42 - 14 - .98 9.6 .38
● Ragi Atta 20 gm
Salt and origano
● Wheat 20gm
● Salt and oregano Total 491 19 8 68 6 6.7 333 4
● Green chily 1

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