A vibrant and wholesome stir-fry of assorted fresh vegetables cooked with aromatic Indian spices. This everyday North Indian classic is perfect for a quick, healthy weeknight meal with rotis or dal.
Prep15 min
Cook25 min
Servings4
Serving size: 1 serving
160cal
4gprotein
21gcarbs
8g
Ingredients
1 medium Potato (Peeled and diced into 1/2-inch cubes)
1 medium Carrot (Peeled and diced into 1/2-inch cubes)
1 cup Cauliflower Florets (Cut into small, bite-sized pieces)
0.5 cup French Beans (Trimmed and chopped into 1-inch pieces)
0.5 cup Green Peas (Fresh or frozen)
2 tbsp Mustard Oil (Can be substituted with any vegetable oil)
Soft, thin, and light Indian flatbreads made from whole wheat flour. They puff up beautifully on an open flame, making them a perfect, healthy accompaniment to any curry or dal.
A light, comforting, and protein-packed lentil dish made with yellow moong dal. Tempered with aromatic spices in ghee, this dal is a staple in Indian homes and comes together in under 30 minutes. Perfect with rice or roti.
About Mix Vegetable Sabzi, Phulka and Moong Dal Tadka
Fiber-rich Mix Vegetable Sabzi with protein-packed Moong Dal & soft Phulkas. A warm, homestyle comfort meal!
This north_indian dish is perfect for dinner. With 692.43 calories and 25.71g of protein per serving, it's a muscle-gain option for your meal plan.
fat
(Finely chopped)
1 tsp Ginger-Garlic Paste
1 pcs Green Chilli (Slit lengthwise, optional)
2 medium Tomato (Finely chopped)
0.5 tsp Turmeric Powder
1 tsp Kashmiri Red Chilli Powder (Adjust to taste, provides color with mild heat)
1.5 tsp Coriander Powder
1 tsp Salt (Adjust to taste)
0.25 cup Water (As needed for cooking)
0.5 tsp Garam Masala
0.25 tsp Dry Mango Powder (Also known as Amchur, optional for tanginess)
2 tbsp Fresh Coriander Leaves (Chopped, for garnish)
Instructions
1
Sauté Aromatics
Heat mustard oil in a heavy-bottomed pan or kadai over medium heat until it's slightly smoking, then reduce the heat. This step is important to remove the pungency of mustard oil.
Add cumin seeds and let them crackle for about 30 seconds.
Add asafoetida, followed by the finely chopped onion. Sauté for 3-4 minutes until the onions turn soft and translucent.
Add the ginger-garlic paste and slit green chilli. Sauté for another minute until the raw aroma disappears.
2
Cook the Masala Base
Add the finely chopped tomatoes to the pan. Cook for 2-3 minutes until they start to soften.
Add the spice powders: turmeric powder, Kashmiri red chilli powder, and coriander powder, along with the salt.
Mix everything well and cook the masala, stirring occasionally, for 5-7 minutes until the tomatoes break down and oil begins to separate from the mixture.
3
Cook the Vegetables
Add the vegetables that take longer to cook first: diced potatoes and carrots. Stir well to coat them with the masala. Cover and cook for 5-6 minutes on low heat.
Next, add the cauliflower florets and French beans. Mix gently, cover, and continue to cook for another 7-8 minutes.
Finally, add the green peas. If the mixture looks too dry, sprinkle the 1/4 cup of water. Stir, cover, and cook for a final 5-7 minutes, or until all vegetables are tender but still hold their shape.
4
Finishing Touches
Once the vegetables are cooked through, uncover the pan and sprinkle garam masala and dry mango powder (if using).
Gently stir to combine and cook for 1-2 minutes without the lid to let any excess moisture evaporate.
Garnish with freshly chopped coriander leaves. Serve hot with roti, paratha, or as a side with dal and rice.
262cal
8gprotein
44gcarbs
8gfat
Ingredients
2 cup Atta (Also known as whole wheat flour)
0.5 tsp Salt
1 cup Lukewarm Water (Adjust as needed to form a soft, pliable dough)
2 tbsp Ghee (For brushing on top, optional)
Instructions
1
Prepare the Dough
In a large mixing bowl, combine 2 cups of atta and salt.
Gradually add lukewarm water, a little at a time, mixing with your fingers until the flour comes together to form a dough.
Knead the dough on a clean, flat surface for 8-10 minutes, pressing and stretching it with the heel of your hand. The final dough should be soft, smooth, and elastic, not sticky.
2
Rest the Dough
Lightly grease the dough with a few drops of oil or ghee to prevent it from drying out.
Cover the bowl with a damp cloth or a lid and let the dough rest for at least 20-30 minutes. This step is crucial for relaxing the gluten, which results in softer phulkas.
3
Divide and Roll
After resting, knead the dough again for one minute.
Divide the dough into 8 equal-sized portions and roll them into smooth balls.
Take one ball, flatten it between your palms, and dip it into the dry atta for dusting.
Place it on a rolling board (chakla) and roll it out evenly into a thin circle, about 6-7 inches in diameter. Use minimal dry flour for dusting to avoid making the phulka hard.
4
Cook on the Tawa (Griddle)
Heat a tawa over medium-high heat. To check if it's ready, sprinkle a pinch of dry flour; it should turn brown in a few seconds.
Place the rolled phulka on the hot tawa. Cook for about 15-20 seconds until you see small bubbles appear on the surface.
Flip the phulka using tongs and cook the other side for 30-40 seconds until light brown spots appear.
5
Puff on Open Flame
Using tongs, carefully lift the phulka off the tawa and place it directly on a high flame.
Within seconds, the phulka will puff up into a ball due to the trapped steam.
Immediately flip it to cook the other side on the flame for just a second or two. Be careful not to burn it.
6
Finish and Serve
Remove the puffed phulka from the flame. If desired, brush the top with a little ghee.
Place the finished phulka in a casserole or a container lined with a clean kitchen towel. This keeps them soft and warm.
Repeat the rolling, cooking, and puffing process for the remaining dough balls. Serve hot with your favorite dal or curry.
1 cup Yellow Moong Dal (Rinsed and soaked for at least 30 minutes)
2 tbsp Ghee (Divided)
1 tsp Cumin Seeds
0.25 tsp Hing (Asafoetida)
1 medium Onion (Finely chopped)
1 inch Ginger (Finely grated or minced)
4 clove Garlic (Minced)
2 pcs Green Chili (Slit lengthwise)
2 medium Tomato (Finely chopped)
0.5 tsp Turmeric Powder
0.5 tsp Kashmiri Red Chili Powder (For color and mild heat, adjust to taste)
1 tsp Salt (To taste)
3.5 cup Water (3 cups for cooking, 0.5 cup or more to adjust consistency)
2 pcs Dried Red Chili (Broken in half)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
1 tbsp Lemon Juice (Optional, for serving)
Instructions
1
Pressure Cook the Dal
Drain the soaked moong dal. Place it in a pressure cooker with 3 cups of water, turmeric powder, and salt.
Secure the lid and pressure cook on medium-high heat for 3-4 whistles, approximately 10-12 minutes.
Allow the pressure to release naturally. Once safe, open the cooker and whisk the dal gently until it reaches a smooth, creamy consistency. Set aside.
2
Prepare the Base Masala
Heat 1 tablespoon of ghee in a kadai or deep pan over medium heat.
Add the chopped onions and sauté for 3-4 minutes until they become soft and translucent.
Add the grated ginger, minced garlic, and slit green chilies. Sauté for another minute until the raw aroma disappears.
Stir in the chopped tomatoes and cook for 4-5 minutes, pressing down with a spatula, until they turn soft and mushy and the ghee starts to separate from the masala.
3
Combine and Simmer
Pour the cooked dal into the pan with the prepared masala. Mix everything together thoroughly.
