Satvik Vegetable Sabzi
This Satvik Vegetable Sabzi is a light and wholesome Indian stir-fry, prepared without onion or garlic, featuring a medley of sweet vegetables gently spiced with turmeric and coriander, perfect for a daily meal.
For 4 servings
Preparation: Wash and chop all vegetables. Dice carrots and zucchini into 1/2-inch pieces. Trim green beans and chop into 1-inch pieces. Grate the fresh ginger.
Tempering: Heat coconut oil in a medium-sized heavy-bottomed pan or kadai over medium heat. Once hot, add mustard seeds and let them splutter for 10-15 seconds until they pop.
Aromatics & Spices: Add the grated ginger and sauté for 30 seconds until fragrant. Immediately add turmeric powder and coriander powder, stirring quickly for 10 seconds to toast the spices without burning.
Add Vegetables: Add the chopped carrots, green beans, zucchini, and frozen peas to the pan. Stir well to coat all the vegetables evenly with the spices and oil. Add salt to taste.
Cook & Steam: Pour in 1/4 cup of water, cover the pan with a lid, and reduce the heat to low. Allow the vegetables to steam-cook for 10-12 minutes, or until they are tender-crisp. Stir occasionally to prevent sticking.
Check Doneness: Check if the vegetables are cooked to your desired tenderness. They should be soft but still retain a slight bite. If needed, cook for a few more minutes uncovered to evaporate any excess water.
Finishing: Garnish generously with fresh chopped coriander leaves.
Serve: Serve hot with roti, paratha, rice, or as a healthy side dish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Uniform Chopping: Ensure all vegetables are chopped into similar-sized pieces for even cooking. Harder vegetables like carrots might need slightly smaller cuts.
- 2Don't Overcook: Cook vegetables until tender-crisp to retain their nutrients, natural sweetness, and vibrant color. Overcooked vegetables can become mushy.
- 3Spice Adjustment: For a slightly spicier kick, add a pinch of black pepper or a finely chopped green chili along with the ginger, if not strictly adhering to Satvik principles.
- 4Ghee vs. Oil: While coconut oil is traditional for Satvik, you can use ghee for a richer flavor, though it would make the dish non-vegan.
Adapt it for your goals.
Protein Boost
Add 1/2 cup of soaked and drained moong dal (split yellow lentils) along with the vegetables for added protein, increasing the cooking time slightly.
Seasonal VegetablesSeasonal Vegetables
Experiment with other seasonal Satvik-friendly vegetables like bottle gourd (lauki), pumpkin, bell peppers, or cabbage.
Tangy TwistTangy Twist
Incorporate a small amount of finely chopped tomato (1/4 cup) or a pinch of amchur (dried mango powder) for a subtle tangy note.
Why this is on our healthy list.
Rich in Nutrients
Packed with a variety of vegetables, providing essential vitamins (A, C, K), minerals, and dietary fiber vital for overall health.
Digestive Health
High fiber content aids digestion, promotes gut health, and helps in maintaining regular bowel movements.
Low Calorie & Fat
Cooked with minimal oil and no heavy creams, making it a light, healthy, and low-calorie option suitable for weight management.
Frequently asked questions
Satvik cooking adheres to principles of Ayurveda, focusing on fresh, wholesome, and natural ingredients that promote clarity, purity, and well-being. It typically avoids onion, garlic, and sometimes certain spices or fermented foods.
