Heart-Healthy Mixed Vegetable Bhaji
Packed with vibrant colors and wholesome ingredients, this *Heart-Healthy Mixed Vegetable Bhaji* is a delightful blend of flavor, nutrition, and simplicity. Sautéed in heart-friendly olive oil and seasoned with a medley of aromatic spices like cumin, turmeric, and coriander, this Indian-inspired vegetable dish is a one-pan wonder perfect for any meal. Featuring an assortment of nutrient-rich vegetables—such as carrots, cauliflower, green peas, and bell peppers—it delivers a hefty dose of vitamins, fiber, and antioxidants. Finished with fresh coriander and a bright splash of lemon juice, this bhaji is a guilt-free indulgence that's perfect served alongside whole-grain chapati or brown rice. Ready in under 45 minutes, it’s a quick and flavorful way to enjoy a low-fat, plant-based recipe that’s as good for your heart as it is for your taste buds.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 teaspoon Cumin seeds
- 1 large Onion
- 3 units Garlic cloves
- 1 inch piece Ginger
- 1 large Green bell pepper
- 2 medium Carrot
- 1 cup Cauliflower florets
- 0.5 cup Green peas
- 2 medium Tomato
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Red chili powder
- 2 tablespoons Fresh coriander leaves
- 1 tablespoon Lemon juice
Instructions
Start by preparing the vegetables: finely chop the onion, slice the garlic cloves, grate the ginger, dice the green bell pepper, slice the carrots, and chop the tomatoes into small pieces.
Heat the olive oil in a large non-stick pan or kadai over medium heat.
Add cumin seeds to the hot oil and let them sizzle for about 30 seconds until they release their aroma.
Add the chopped onion to the pan and sauté for 2-3 minutes until the onion turns translucent.
Stir in the sliced garlic and grated ginger, and cook for another minute until the raw smell of garlic dissipates.
Add the diced green bell pepper, sliced carrots, cauliflower florets, and green peas. Stir well and cook for 5 minutes, stirring occasionally.
Add the chopped tomatoes and cook for another 3 minutes until they start to soften.
Sprinkle turmeric powder, coriander powder, cumin powder, salt, and red chili powder over the vegetables. Mix well to coat the vegetables evenly with the spices.
Cover the pan with a lid and let the bhaji cook on low heat for about 10-15 minutes, stirring occasionally, until the vegetables are tender but not overcooked.
Once the vegetables are cooked, remove the lid and increase the heat to medium to evaporate any excess moisture.
Turn off the heat and stir in fresh lemon juice.
Garnish with fresh coriander leaves before serving warm with chapati or brown rice for a heart-healthy meal.
Nutrition Facts
Calories |
656 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3663 mg | 159% | |
| Total Carbohydrate | 87.0 g | 32% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 45.0 g | ||
| Protein | 15.7 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 244 mg | 19% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 2090 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
