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A traditional Rajasthani delight, this dish features a medley of five distinct vegetables simmered in a tangy, spiced yogurt gravy. It's a colorful and flavorful curry that brings the taste of Rajasthan to your table, perfect with hot rotis.
For 4 servings
Prepare the Yogurt Base
Sauté Aromatics and Masala Base
Incorporate Yogurt Gravy
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A traditional Rajasthani delight, this dish features a medley of five distinct vegetables simmered in a tangy, spiced yogurt gravy. It's a colorful and flavorful curry that brings the taste of Rajasthan to your table, perfect with hot rotis.
This rajasthani recipe takes 45 minutes to prepare and yields 4 servings. At 257.33 calories per serving with 7.58g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Vegetables
Finish and Garnish
For a protein-rich version, add 150g of cubed paneer along with the capsicum and peas in the final cooking stage.
For a richer, restaurant-style gravy, add 2 tablespoons of fresh cream or cashew paste at the end, just before adding the garam masala.
To make a Sattvic or Jain version, simply skip the onion and ginger-garlic paste. The dish will still be flavorful due to the other spices.
Feel free to substitute with other vegetables like cauliflower, sweet potato, or bottle gourd (lauki). Adjust cooking times accordingly.
The medley of five different vegetables provides a significant amount of dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
Each vegetable contributes a unique profile of essential nutrients. Carrots are rich in Vitamin A, capsicum in Vitamin C, and green peas in Vitamin K, making this dish a powerhouse of micronutrients.
The use of curd (yogurt) as a base introduces beneficial probiotics into the dish, which support a healthy gut microbiome and improve digestion.
Spices like turmeric (containing curcumin), ginger, and garlic have anti-inflammatory and antioxidant properties that help strengthen the immune system.
'Panch' means five and 'Mel' means mix. Panchmel Sabzi literally translates to a curry made with a mix of five vegetables, a hallmark of Rajasthani cuisine.
The key is temperature control. First, whisk the yogurt with besan (gram flour) which acts as a stabilizer. Second, ensure the yogurt is at room temperature. Third, always add it to the pan on the lowest heat while stirring continuously until it comes to a gentle simmer.
Yes, it is a very healthy dish. It's packed with fiber, vitamins, and minerals from the variety of vegetables. The yogurt base provides probiotics for gut health and calcium. It is a well-balanced and nutritious meal.
One serving of Panchmel Sabzi (approximately 1 cup or 240g) contains around 200-250 calories, depending on the amount of oil used. It's a relatively low-calorie main dish.
Absolutely! While the traditional recipe uses a specific combination, you can use any five vegetables you have on hand. Good alternatives include cauliflower, broccoli, sweet potatoes, or zucchini. Just adjust the cooking time based on the hardness of the vegetables.
Panchmel Sabzi pairs wonderfully with Indian flatbreads like roti, chapati, or paratha. It also goes well with plain steamed rice or jeera rice.
Yes, you can make a vegan version by substituting the dairy curd with a plant-based yogurt, such as cashew or almond yogurt. Ensure the plant-based yogurt is unsweetened and thick.