Iron and calcium are key minerals found in some vegetables, with very important roles in the body. Calcium is of vital importance for healthy bones and teeth, and normal muscle function, while iron is involved in cognitive brain function, immunity, normal red blood cell oxygen transport, and the reduction of tiredness and fatigue.

Unlike protein, fibre is something we should all be trying to eat more of. The fibre found in vegetables tends to be insoluble, sometimes known as ‘roughage’. EFSA (European Food Safety Agency) has set a European dietary reference value of 25g dietary fibre per day, although the UK recommendation is higher- we should be aiming to consume at least 30g of fibre each day. Vegetables are a great way to get extra fibre into our diets!


  • 1 cup  carrot
  • 1 cup  beans
  • 1 cup cauliflower
  • 1 cup  green peas
  • 100 gm onion
  • ginger
  • garlic
  • oil
  • 100 gm almond
  • to taste salt n masala


  1. Chop all mentioned ingredients- Carrots,Onion,Beans, Cauliflower and Green peas.

  2. Wash them properly and keep it aside.

  3. Take ghee in a pan. Put jeera, ginger, garlic and all the vegetables & badam. Cook it properly. Once cooked, let it cool down.

  4. Grind into fine paste.

  5. Take oil in a pan. Add the grinded paste. Add water n salt.

  6. Let it boil for few minutes.

  7. Check seasoning and serve hot.

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