Mixed Vegetables in Yogurt Sauce Recipe

Looking for an easy Mixed vegetables in yogurt sauce recipe? Learn how to make Mixed vegetables in yogurt sauce using healthy ingredients.


Submitted by cinnamon111

Makes 4 servings



This is a hearty soup dish using a yogurt base that goes well with brown rice or tortillas and naans

Recipe Ingredients for Mixed vegetables in yogurt sauce

8 cups water
1 cup lowfat yogurt
2 carrots
1 small potato
2 cups spinach
2 tsp cumin seeds
1 tbsp chick peas
1/4 cup shredded coconut
1 tsp coconut oil
1 tsp salt
1 tbsp green chili
2 tbsp cilantro

Recipe Directions for Mixed vegetables in yogurt sauce

  1. soak chick peas in water for 1 hour.

  2. Mix the soaked chick peas, coconut , green chili and 1 tsp of cumin seeds in a food processor and make a smooth paste.

  3. Chop the spinach, carrots and potatoes.

  4. Melt the coconut oil in a pan.

  5. add 1 tsp of cumin seeds and allow it to sputter.

  6. Add the spinach and let it sweat for 1 minute.

  7. Add the carrots, potatoes and peas and saute for 2 minutes.

  8. add a spoonful of water.

  9. Cover and let it cook for an additional 3 minutes.

  10. Beat the yogurt into a smooth mixture

  11. add the spice mixture, yogurt and salt and bring to a boil.

  12. Simmer for 3- 4 minutes

  13. Garnish with chopped cilantro

  14. Serve.

  15. Note:- Do not over boil.

  16. To reheat, put one serving it in a microwave safe bowl and cook on high for 1 minute.

Categories

Soup

Nutrition Facts
Serving Size 639.9g
Amount Per Serving
Calories
130
Calories from Fat
35
% Daily Value*
Total Fat
3.9g
6%
Saturated Fat
3.1g
15%
Trans Fat
0.0g
Cholesterol
4mg
1%
Sodium
703mg
29%
Potassium
554mg
16%
Total Carbohydrates
17.6g
6%
Dietary Fiber
2.8g
11%
Sugars
6.7g
Protein
5.6g
Vitamin A 132% Vitamin C 28%
Calcium 17% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • High in calcium
  • High in manganese
  • High in phosphorus
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in saturated fat
  • Very high in sodium
  • High in sugar
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