Vermicelli/Seviyan with Vegetables
Hi friends! Make Seviyan / Vermicelli more healthy and delicious with mixed vegetables following this easy recipe.
Prep time: under 10 minutes
Cook time: under 20 minutes
Serves: 6-8
Ingredients:
- 500 ml Water – for boiling Vermicelli
- Bambino Vermicelli – 200 grams pkt
- 1/2 cup beaten curd
- 1/4 cup finally chopped French beans
- 1/4 cup broccoli cut in to small florets
- 1/4 cup frozen Peas
- 1/4 cup finely cut carrots
- 2 table sp Olive Oil
For the seasoning:
- Mustard -1 tsp
- 1 small sprig of Curry leaves
- 2 tsp pre roasted Bengal gram dal
Method:
Step1.
Boil the water in a deep pan, put vermicelli in the boiling water.Let it boil for one minute only. Strain the vermicelli and leave in the strainer and keep aside.
Step 2.
Take all the chopped vegetables in the pressure cooker, add 1/4 cup water and a pinch of salt in the cooker. (After One whistle switch off the heat). Cool it, and keep the steamed vegetables aside.
Step 3.
Heat oil in a pan, add mustard seeds, when mustard seeds start spluttering, add curry leaves, fry the curry leaves for a few second, add roasted Bengal gram dal. Fry for few minutes more, switch off the heat.
Step 4.
In the above seasoning add boiled vermicelli and steamed vegetables, salt , whisked curd, mix well.
Serve hot with fresh coriander chutney or pickle of your choice.
Health Benefits of Frozen Mixed Vegetables:
Besides their convenience, mixed frozen vegetables are complementary — some vegetables add nutrients to the mix that others lack — giving you a wider variety of nutrients in the blend. The only nutrient you won’t get from mixed vegetables is vitamin B-12, because it’s found in animal products.
Fiber
Vegetables have soluble and insoluble fiber. Soluble fiber keeps blood sugar balanced by slowing absorption of carbohydrates. It also lowers cholesterol by carrying it out of the body. Insoluble fiber keeps food moving through the digestive tract, which prevents constipation and diverticular disease.
Healthy Eyes
The substances that give vegetables their color — carotenoids — provide nutrients for your eyes because they’re a form of vitamin A. Mixed vegetables contain several carotenoids: alpha-carotene, beta-carotene, lutein and zeaxanthin. Alpha- and beta-carotene are converted into the form of vitamin A that is essential for vision. Lutein and zeaxanthin function as antioxidants. They’re the only carotenoids found in the retina, where they may help prevent age-related macular degeneration. One cup of boiled, mixed vegetables delivers more than 200 percent of the recommended daily intake of vitamin A.
Antioxidants
In addition to antioxidants that support your eyes, mixed vegetables have other antioxidants that fight free radicals. Free radicals are produced as a byproduct of essential biochemical processes. If they’re not neutralized by antioxidants, free radicals cause cellular damage that leads to illnesses, such as cardiovascular disease. The same portion of mixed vegetables has 30 percent of the recommended daily intake of manganese and 5 percent of the daily value of vitamins C and E. As a water-soluble antioxidant, vitamin C protects cells throughout the body. Vitamin E is a fat-soluble antioxidant, which gives it the ability to neutralize free radicals in lipids that have varied roles, such as providing cellular structure and transporting fats through the blood. Manganese has the job of protecting mitochondria, which are the structures inside cells that produce energy. Green peas are the highest source of vitamin C, while lima beans and carrots boost vitamin E. Lima beans also have at least double the manganese of other vegetables.
Strong Bones
Calcium and phosphorus combine to form the mineral that builds bones, called hydroxyapatite. Bones are continuously maintained through a process in which old or damaged bone is removed and rebuilt. You need a constant supply of these minerals throughout your life to keep your bones healthy and to prevent osteoporosis. You’ll gain 5 percent of the recommended daily intake of calcium and 13 percent of phosphorus from 1 cup of mixed vegetables. All of the vegetables have both minerals, but corn is low in calcium, while snap beans and carrots have less phosphorus than the others.
Preparation Tips
Combine mixed frozen vegetables with ground beef, onions and beef broth, and top them with mashed potatoes to make shepherd’s pie. Use them in a stir-fry with chicken and soy sauce or turn mixed vegetables into a casserole with the addition of onion, cheese and mayonnaise. Make a quick vegetable soup by adding a bag of mixed vegetables to beef broth and undrained, canned tomatoes. Alternatively, use them in a salad.
Nick’s kitchen medical Disclaimer:
- Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
- Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
- Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
- If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
- Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.
SAANJHACHULLHA 