Use the drop down below to calculate the nutrition facts for this recipe based on
how big or small of a portion you plan to eat.
What if I eat:
Make this for: Dinner
This Recipe Makes: 8 Serving(s)
What you'll need
1 1/2 tsp.cumin seeds
1 1/2 tsp.red chili flakes
1 1/2 cupdiced green cabbage
1 cupdiced onion
1 tbsp.canola oil
1 tbsp.tomato paste
3 medcloves garlic, mined
1 tbsp.minced ginger
2 tbsp.water (optional)
1/2 tsp.ground fenugreek
3/4 cupno salt added diced canned tomatoes
2 tbsp.non-fat yogurt
7 cupfresh spinach, washed and drained
1/4 cupfrozen green peas
1 tsp.garam masala
1 pkg.dry pressed cottage cheese (0/5%) or low-fat paneer, crumbled
1/2 cupdrained and rinsed canned navy beans
1/4 cupchopped cilantro leaves
Step 1 In a large skillet over Medium heat, toast cumin and chili flakes until
fragrant; about 1 minute.
Step 2 Add cabbage, onion and oil and sauté until softened; about 3 minutes. Add tomato paste, garlic, ginger and sauté until garlic and ginger are golden;
about 2 minutes.
Step 3 Add water if needed to deglaze pan.
Step 4 Add fenugreek and turmeric and cook for 1 minute. Add tomatoes and
yogurt, stir and using the liquid from the tomatoes, remove the cooked spices
from the bottom of the pan.
Step 5 Add spinach and stir until it wilts.
Step 6 Add peas and garam masala.
Step 7 Cover and simmer on Low heat until liquid has evaporated but is not overly
dry; about 5 minutes.
Step 8 Combine cheese, navy beans, cilantro and salt into mixture. And remove
Step 9 TIPS
1) The nutritional information for this recipe is calculated using the dry pressed cottage
cheese. You can also use homemade low-fat paneer cheese (see recipe) or low-fat tofu.
Step 10 TIP 2) If you find your food is starting to stick to the pan, do not add any more oil. Instead
add a tbsp of water to prevent the food from continuing to stick and/or burn. If this
continues you may have your element on too high of a heat and should try turning
it down slightly.
Step 11 TIP 3) The amout of potatoes and green peas were adjusted from the original recipe and
replaced with other vegetables such as spinach and cabbage. Potatoes and green peas are
considered a “starchy” vegetable and can raise blood sugar levels if you have prediabetes
or diabetes. You can either replace or cut back on these vegetables to reduce the amount
of carbohydrates in this dish.