Spiced tomato in yoghurt
Tomatoes are a rich source of the phytonutrient lycopene which is a potent antioxidant. They are also a good source of vitamin C, provitamin A (beta-carotene) and vitamin E. Rich in antioxidant and anti-inflammatory nutrients, tomatoes promote heart health and help reduce risk of cancer.
In a bowl whip together yoghurt, salt and sugar.
Heat oil and mustard seeds in a covered saucepan over medium heat. When mustard seeds begin to pop, add curry leaves, fry until leaves wilt. Stir in onion, garlic and green chillies. Add tomatoes and coriander leaves, cook for 1-2 minutes stirring gently, making sure tomatoes don’t get mashed. Keep aside for 5-10 minutes to cool.
Add to whipped yoghurt. Mix well.
Serve with Indian flatbreads or wholemeal Lebanese bread.
For a creamier pachadi, drain yoghurt by hanging it in a muslin or linen cloth for 1-2 hours.
Per serve: energy 715 kJ (171 Cal); protein 14 g; fat 5 g; saturated fat 0.8 g; carbohydrate 14 g; fibre 6 g; calcium 174 mg; iron 1.5 mg; sodium 642 mg
1 cup fat free plain yoghurt
½ teaspoon salt
½ teaspoon sugar
2 teaspoons peanut or extra virgin olive oil
1 teaspoon black mustard seeds
8-10 curry leaves (optional)
½ cup chopped red onion
1 clove garlic, crushed
1-3 green chillies, seeded and chopped
2 medium (250g) ripe, firm tomatoes, diced
¼ cup finely chopped coriander leaves