Nutritive Information
- Calories: 300 kcals
- Fat: 3 gms
- Protein: 18.8 gms
- Carbohydrates: 54.4 gms
- Calcium: 224.5 mg
- Iron: 4.84 mg
Ingredients
- 80 gms Soya chunks
- 60 gms Rice
- 400 gms Spinach
- 75 gms Broccoli
- 200 ml Milk
- 50 gms Wheat flour
- 100 gms Onion
- 10 gms Oil
- 2 pods Garlic
- Salt to Taste
- A pinch of Red chilli powder
- A pinch of Pepper powder
Instructions
- Blanch spinach by dropping the leaves into boiling water. Turn off the flame. Cover the pot and let the spinach sit for 2-3 minutes. Drain and rinse the leaves in cold water.
- Prepare a spinach puree with blanched spinach lightly fried onions, crushed garlic, salt pepper and red chili powder.
- Prepare white sauce in a conditioned pan. Dry roast the flour. Lower the flame and add milk to the flour, stirring continuously to get a smooth, thick sauce. Add salt, pepper.
- Add spinach puree to the white sauce. Add chopped broccoli and slightly soaked soya chunks to it.
- In a baking dish, arrange a layer of cooked rice and pour the white sauce- spinach puree over it. Bake in an oven till done (180 degrees).
