Saragawa (300 g)

Shana Saragawa come from fast growing trees; they have a mild flavour and taste similar to Okra. Shana Saragawa may be used immediately from frozen, making them a tidy and convenient way of enjoying the vegetable at its best.Our vegetables are frozen close to the time of harvest to ensure they retain a higher level of vitamins and nutrients. Absolutely no water is added during the IQF (Individual Quick Freezing) process, providing you with nature’s best.Available in Standard Pack of 300g. RECIPE NUTRITIONAL Recipe:Saragawa Masala Ingredients: 300 g Shana Saragawa 1 cup Plain Yoghurt 2 1/2 cup water 3 tbsp. Oil 1/4 tsp. Mustard Seeds Pinch Asafoetida (Hing) 1 1/2 inch Ginger (finely chopped) 1 Chilli (chopped) 1 tsp. Sugar Salt (to taste) 1/2 cup Besan flour Coriander (garnish) Method In a large bowl, mix yoghurt, water, besan flour, sugar, ginger, chilli and make a smooth paste. Season with salt to taste. Heat oil in a pan and fry mustard seeds until they pop. Add Asafoetida and sizzle for 5 seconds. Add the spicy yogurt mix and mix well before adding the Shana Saragawa. Cover and cook on medium heat until Saragawa are soft. Stir occasionally to ensure even mixing and cooking. Transfer to a plate and garnish with coriander. Per Serving / Per 100g Energy (kJ / kcal)355/ 85 Fat (g) of whichTrace Saturates (g)Trace Carbohydrates (g) Of Which3.3 Sugar (g)3.2 Protein (g)2.4 Salt (g)Trace

Vegetables & Fruits

Tuvar (300 g)

Tuvar contains many minerals that are rich in vitamin A, B and C. Shana Tuvar may be used immediately from frozen, making them a tidy and convenient way of enjoying the vegetable at its best. Our vegetables are frozen close to the time of harvest to ensure they retain a higher level of vitamins and nutrients. Absolutely no water is added during the IQF (Individual Quick Freezing) process, providing you with nature’s best. Available in Standard Pack of 300g. RECIPE NUTRITIONAL Recipe:Karahi Tuva Ingredients 300g Shana TuvarShana Grated Coconut 4 tbsp. Oil (corn or vegetable) 1 medium Onion (chopped) 2 tsp. Cumin & Coriander Powder 1/2 tsp. Tumeric Powder 1/2 tsp. Red Chilli Powder 1 tsp. Demerara Sugar 200g Tinned Tomatoes (crushed) Paste: 2 crushed cloves of garlic, 1 inch fresh ginger & 2 green chillies. Garnish: Coriander Leaves. Method Boil Shana Tuvar in salted water for 10 minutes and drain. Heat oil in a Karahi or wok and fry onions until golden. Add paste and Shana Tuvar and cover. Cook for 4 minutes. Stir in tomatoes and the rest of the spices. Season with salt and continue cooking for 3 minutes. Add 1/2 cup of water, cover and simmer for a further 10 minutes. Garnish with fresh coriander leaves before serving. Per Serving / Per 100g Energy (kJ/kcal)431/ 103 Fat (g) of which0.6 Saturates (g)0.2 Carbohydrates (g) Of Which12.4 Sugar (g)1.0 Protein (g)7.1 Salt (g)Trace

Vegetables & Fruits

Turia (300 g)

Turia (a variety of mild gourd) is a tropical plant believed to have originated from India. Shana Turia may be used immediately from frozen, making them a tidy and convenient way of enjoying the vegetable at its best.Our vegetables are frozen close to the time of harvest to ensure they retain a higher level of vitamins and nutrients. Absolutely no water is added during the IQF (Individual Quick Freezing) process, providing you with nature’s best. Available in Standard Pack of 300g. RECIPE NUTRITIONAL Recipe:Turia - Thai Style Ingredients: 300g Shana Turia 4 tbsp. Oil (corn or vegetable) 1 stick Cinnamon 1/2 tsp. Cumin seeds 1/2 tsp. Mustard seeds 100g Roasted cashew nuts (half split and half coarsely chopped) 1 inch Ginger (shredded) 1 large Tomato (finely chopped) 1 tsp. Tomato puree 4 Green Chillies (2 finely crushed & 2 finely chopped for garnish) 200ml Coconut Mil MethodHeat oil in a large saucepan until very hot and add cinnamon, cumin and mustard seeds until they begin to pop. Add Shana Turia and toss with the seasoned oil. Cover the pan and cook on a medium heat for 10 minutes. Stir in chopped tomato, tomato puree and crushed chillies and continue to cook for 5 minutes. Lower the heat and stir in the shredded ginger, coconut milk and the coarsely chopped cashew nuts and simmer for a further 5 minutes. Before serving, add the split cashew nuts and garnish with chopped chillies. Per Serving / Per 100g Energy (kJ/kcal)89/ 21 Fat (g) of which0.7 Saturates (g)0.7 Carbohydrates (g) Of Which2.7 Sugar (g)1.5 Protein (g)0.1 Salt (g)Trace

Vegetables & Fruits

Arvi (300 g)

Arvi is a small root vegetable that is grown from a tropical plant; it has quite an intense flavour compared to potatoes and once cooked it has a sweet, subtle, nutty flavour. Shana Arvi may be used immediately from frozen, making them a tidy and convenient way of enjoying the vegetable at its best.Our vegetables are frozen close to the time of harvest to ensure they retain a higher level of vitamins and nutrients. Absolutely no water is added during the IQF (Individual Quick Freezing) process, providing you with nature’s best. Available in Standard Pack of 300g. RECIPE NUTRITIONAL Recipe:Arvi Curryi Ingredients 300g Shana Arvi 1 medium Onion (chopped) 1/2 Ginger Root (thinly sliced) 2 tsp. Oil 1/2 tsp. Mustard Seeds 3 Curry Leaves Pinch of Asafoetida (Hing) 1 Dry Red Chilli (broken up) 4 tbsp. Yogurt 1/2 tsp. Tumeric Powder 1/4 tsp. Chilli Powder 1 tsp. Coriander Powder Salt (to taste) 1 cup water Coriander Leaves (garnish) MethodHeat oil in a pan and add mustard seeds and hing. Let the seeds splutter. Add chilli and curry leaves and fry for a few seconds. Add onion and ginger. Fry until onion is slightly browned. Add all spices, salt and yogurt. Fry again until oil separates. Add Shana Arvi slices and stir-fry for a few seconds, then add water. Bring to boil for 7 - 8 minutes Transfer to a plate and garnish with coriander leaves. Per Serving / Per 100g Energy (kJ/kcal)287 / 69 Fat (g) of whichTrace Saturates (g)Trace Carbohydrates (g) Of Which10.6 Sugar (g)Trace Protein (g)2.5 Salt (g)Trace

Vegetables & Fruits