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Healthy tawa
Mixed vegetables on the tawa
A sizzling tawa of fresh beans, corn, cassava and sweet potato
A big sizzling griddle of boiled fresh beans and vegetables (peas, pigeon peas, black-eyed beans, soya beans, kidney beans, corn, cassava, sweet potato, baby potatoes and roasted plantain) tossed with sesame seeds, onions and a green chilli, ginger and garlic paste. It's filling, colourful and feeds a crowd at a barbecue. Serve sizzling hot straight from the tawa.
- Total time
- 75 min
- Difficulty
- medium
- Serves
- 12
Ingredients
For the vegetables
- 2 ⅝ oz shelled peas½ cup, boiled
- 9 oz sweet potatoesboiled and cubed
- 2 ⅝ oz fresh pigeon peas½ cup, boiled
- 2 ⅝ oz fresh black-eyed beans½ cup, boiled
- 2 ⅝ oz fresh soya beans (edamame)½ cup, boiled
- 10 baby potatoesboiled
- 3 raw (green) bananasroasted and sliced
- 9 oz cassavaboiled, cut into 2.5 cm pieces
- 2 ⅝ oz fresh kidney beans½ cup, boiled
- 5 corn on the cobboiled, cut into 2.5 cm pieces
- 3 white onionssliced
For the paste
- 6 green chillieschopped
- 2 in fresh ginger
For the tempering
- ½ cup oil
- 4 tbsp sesame seeds
For the seasoning
- ½ tsp ground black pepper
- 1 tsp red chilli powder
- ½ tsp garam masala
- 2 tbsp lemon juice
- 2 tsp saltor to taste
To garnish
- 1 ⅜ oz fresh coriander (optional)1 cup, chopped
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What you'll need
Fresh ingredients (13)
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Method
0/7 doneStep 1: Boil, roast and cut all the vegetables and beans as listed. This can be done a few hours ahead.
Step 2: Blend 6 green chillies, 2 in fresh ginger and 8 garlic cloves into a coarse paste with a splash of water.
Step 3: Heat ½ cup oil in a large tawa over a charcoal jiko (or a large wok over a high heat). Add 4 tbsp sesame seeds, 3 white onions and the paste.
1 minStep 4: Sauté for 3 minutes, until the onions soften.
3 minStep 5: Add 2 ⅝ oz shelled peas, 9 oz sweet potatoes, 2 ⅝ oz fresh pigeon peas, 2 ⅝ oz fresh black-eyed beans, 2 ⅝ oz fresh soya beans (edamame), 10 baby potatoes, 3 raw (green) bananas, 9 oz cassava, 2 ⅝ oz fresh kidney beans and 5 corn on the cob and cook for 5 minutes, tossing gently.
5 minStep 6: Stir in ½ tsp ground black pepper, 1 tsp red chilli powder, ½ tsp garam masala, 2 tbsp lemon juice and 2 tsp salt. Mix and cook on a low heat for 5 minutes.
5 minStep 7: Scatter 1 ⅜ oz fresh coriander over and serve the tawa sizzling hot.
Nutrition per serving
- Calories
- 290 kcal
- Protein
- 8 g
- Carbs
- 40 g
- Fat
- 12 g
- Fibre
- 8 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does healthy tawa take?
- About 75 minutes in total: 60 minutes to prepare and 15 minutes to cook.
- How many people does it serve?
- 12 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegan?
- Yes. It has no meat, fish, dairy or eggs.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- Is it very spicy?
- It has some heat. Use less chilli for a milder version, or more if you like it hot.
- What can I use instead of sweet potatoes?
- Sweet potato, same weight (sweeter, cooks a little faster).
- What can I use instead of baby potatoes?
- Sweet potato, same weight (sweeter, cooks a little faster).
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