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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.
For 4 servings
Sauté Aromatics
Cook the Masala Base
Cook the Vegetables
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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.
This north_indian recipe takes 40 minutes to prepare and yields 4 servings. At 160.1 calories per serving with 3.99g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Finishing Touches
Add 100 grams of paneer cubes or a handful of boiled chickpeas in the last 5 minutes of cooking for a protein boost.
For a richer, restaurant-style sabzi, stir in 2 tablespoons of fresh cream (malai) or cashew paste at the end.
Skip the onion and ginger-garlic paste. Increase the amount of tomato and asafoetida slightly to build the flavor base.
Use coconut oil for cooking. In the tempering, add 1/2 tsp mustard seeds, a few curry leaves, and 1 dried red chilli along with the cumin seeds.
The combination of multiple vegetables provides a high amount of dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining a healthy weight by keeping you full for longer.
Each vegetable contributes a unique set of nutrients. Carrots are rich in Vitamin A, cauliflower in Vitamin C, and peas provide plant-based protein and iron, making this dish a powerhouse of essential micronutrients.
Spices like turmeric (containing curcumin) and garlic have natural anti-inflammatory and antioxidant properties that help strengthen the immune system and protect the body against infections.
This dish is low in saturated fat and cholesterol. The fiber from vegetables can help manage cholesterol levels, contributing to overall cardiovascular health.
Yes, it is very healthy. It's packed with fiber, vitamins, and minerals from the variety of vegetables. The use of Indian spices like turmeric also adds anti-inflammatory benefits. It's a great way to include multiple vegetables in one meal.
One serving (approximately 1 cup or 210g) of this Mix Vegetable Sabzi contains around 160-180 calories, making it a light and nutritious option for lunch or dinner.
The key is to not overcook them and to add them in stages. Hard vegetables like potatoes and carrots go in first, followed by softer ones like cauliflower and beans, and finally quick-cooking ones like peas. Also, use minimal water and cook on a low to medium flame.
This sabzi pairs wonderfully with Indian flatbreads like roti, chapati, or paratha. It also makes an excellent side dish for a meal of dal and steamed rice.
Absolutely. To make a Jain or 'satvik' version, simply omit the onion and ginger-garlic paste. You can add a little more tomato and a pinch more asafoetida to enhance the flavor.
Yes, you can use a frozen mixed vegetable medley. Since they are often partially cooked, you may need to reduce the cooking time. Add them after the masala is ready and cook until they are heated through and tender.