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Vegetables & Fruits
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. SARAGAWA RECIPE 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) HOW TO PREPARE 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. NUTRITION FACTS Per Portion / Per 100g Energy (kJ / kcal): 355 / 85 Fat (g) of which: Trace Saturates (g): Trace Carbohydrates (g) Of Which: 3.3 Sugar (g): 3.2 Protein (g): 2.4 Salt (g): Trace Where to buy
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. TUVAR RECIPE INGREDIENTS 300g Shana Tuvar Shana 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 HOW TO PREPARE 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. NUTRITION FACTS Per Portion / Per 100g Energy (kJ/kcal): 431 / 103 Fat (g) of which: 0.6 Saturates (g): 0.2 Carbohydrates (g) Of Which: 12.4 Sugar (g): 1.0 Protein (g): 7.1 Salt (g): Trace Where to buy
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. TURIA RECIPE 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 Milk HOW TO PREPARE Heat 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. NUTRITION FACTS Per Portion / Per 100g Energy (kJ/kcal): 89/21 Fat (g) of which: 0.7 Saturates (g): 0.7 Carbohydrates (g) Of Which: 2.7 Sugar (g): 1.5 Protein (g): 0.1 Salt (g): Trace Where to buy
Vegetables & Fruits
Tindora (300 g)
Tindora is a cross between a cucumber and a gourd and can be used in curries, pickles, salads, marinades, and may more. Shana Tindora 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. TINDORA RECIPE INGREDIENTS 300g Shana Tindora 2 tbsp Oil (corn or vegetable) Pinch Asafoetida (Hing) 1/2 tsp Cumin seeds 1/2 tsp Mustard seeds 1 inch Ginger (flaked) 6 cloves Garlic (finely chopped) 1/2 tsp Tumeric Powder 1 tsp Dhanajeera Powder (cumin & coriander mix) 1/2 tsp Chilli Powder HOW TO PREPARE Heat oil in a saucepan until very hot and add the cumin and mustard seeds (sizzle them in the oil until they begin to pop). Add the Asafoetida (Hing) followed by the Shana Tindora and cook with the seasoned hot oil for 3 minutes. Cover and continue to cook for a further 5 minutes before adding the remaining ingredients. Leave to simmer for 5 more minutes. Finish by garnishing with flaked ginger. NUTRITION FACTS Per Portion / Per 100g Energy (kJ/kcal): 88/21 Fat (g) of which: 0.6 Saturates (g): 0.5 Carbohydrates (g) Of Which: 2.8 Sugar (g): 0.8 Protein (g): 0.1 Salt (g): Trace Where to buy
