Heart-Healthy Mixed Vegetable Sabzi
Bright, colorful, and bursting with nutrients, this Heart-Healthy Mixed Vegetable Sabzi is your go-to recipe for a wholesome and flavorful meal. Packed with vibrant veggies like carrots, green beans, cauliflower, spinach, and red bell pepper, this dish is brimming with vitamins and minerals. Enhanced with aromatic spices, including turmeric, coriander, and cumin, this sabzi delivers a satisfying punch of flavor while being low in sodium and cooked with heart-friendly olive oil. A splash of fresh lemon juice and a garnish of cilantro add a zesty and refreshing finish. Ready in just 45 minutes, this one-pan recipe is perfect for a quick, nutritious weeknight dinner. Pair it with warm whole-grain roti or brown rice for a balanced, plant-based feast that promotes heart health and wellness.
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 1 medium Onion, chopped
- 2 Garlic cloves, minced
- 1 inch Ginger, minced
- 2 medium Tomato, chopped
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 1 cup Carrot, diced
- 1 cup Green beans, cut into 1-inch pieces
- 1 cup Cauliflower florets
- 0.5 cup Green peas
- 0.5 cup Red bell pepper, diced
- 1 cup Spinach, chopped
- 0.5 cup Low-sodium vegetable broth
- 0.5 teaspoon Salt
- 0.25 teaspoon Freshly ground black pepper
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh cilantro, chopped
Instructions
Heat the olive oil in a large non-stick pan over medium heat.
Add mustard seeds and cumin seeds. Allow them to crackle for 30 seconds.
Stir in the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic and ginger, cook for another 2 minutes until fragrant.
Add the chopped tomatoes and cook for 3-4 minutes until softened.
Mix in turmeric, coriander, and red chili powders, cooking the spices for 1 minute.
Add the broccoli, carrot, green beans, cauliflower, green peas, and red bell pepper.
Pour in the vegetable broth, stir well, and bring the mixture to a simmer.
Cover the pan with a lid and cook for 10-12 minutes until the vegetables are tender.
Mix in the chopped spinach, cooking for another 2 minutes until wilted.
Season the sabzi with salt and pepper to taste.
Remove from heat and stir in the lemon juice.
Garnish with fresh cilantro before serving.
Nutrition Facts
Calories |
510 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.6 g | 24% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1485 mg | 65% | |
| Total Carbohydrate | 77.8 g | 28% | |
| Dietary Fiber | 26.1 g | 93% | |
| Total Sugars | 33.9 g | ||
| Protein | 18.4 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 340 mg | 26% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 2849 mg | 61% | |
*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.
