Heart-Healthy Mixed Vegetable Subji
Packed with vibrant flavors and wholesome ingredients, the Heart-Healthy Mixed Vegetable Subji is the ultimate guilt-free treat for your taste buds. This nutrient-rich Indian-inspired stir-fry combines a medley of fresh vegetables—carrot, green beans, cauliflower, spinach, peas, and bell pepper—perfectly seasoned with aromatic spices like cumin, turmeric, and coriander. Cooked with olive oil for a heart-friendly touch, this dish is finished with a splash of zesty lemon juice and a sprinkle of fresh cilantro for added freshness. Ready in just under 45 minutes, it makes for a versatile, low-fat addition to your meal, whether paired with whole-grain bread or fluffy brown rice. Ideal for anyone seeking delicious yet healthy vegetarian recipes, this subji is a celebration of flavor, nutrition, and ease.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 1 medium Onion, finely chopped
- 1 tablespoon Ginger-garlic paste
- 1 medium Tomato, finely chopped
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground coriander
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 1 cup Carrot, diced
- 1 cup Green beans, chopped
- 1 cup Cauliflower, florets
- 1 cup Green peas
- 1 medium Bell pepper, diced
- 1 cup Spinach, roughly chopped
- 0.5 cup Water
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Lemon juice
Instructions
Heat olive oil in a large non-stick pan over medium heat.
Add mustard seeds and cumin seeds to the hot oil. When they begin to splutter, add the chopped onion.
Sauté the onion until it becomes translucent, about 3-4 minutes, then add the ginger-garlic paste.
Cook for another 1-2 minutes until the raw aroma of the garlic disappears, and then add the chopped tomato.
Cook the tomato until it softens, about 2-3 minutes, then add turmeric powder, ground coriander, red chili powder, and salt.
Mix well and cook the spices for another minute, then add carrot, green beans, cauliflower, green peas, and bell pepper.
Stir the vegetables to coat them with the spices. Add the water and cover the pan with a lid.
Allow the vegetables to cook for about 10-12 minutes, stirring occasionally until they are tender but not overcooked.
Add the chopped spinach and mix well. Let it cook for another 2-3 minutes until the spinach wilts.
Once the vegetables are cooked and the water has mostly evaporated, turn off the heat.
Garnish with fresh cilantro and drizzle with lemon juice before serving.
Serve hot as a main dish or side with whole-grain bread or brown rice.
Nutrition Facts
Calories |
736 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.4 g | 43% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2644 mg | 115% | |
| Total Carbohydrate | 96.5 g | 35% | |
| Dietary Fiber | 33.4 g | 119% | |
| Total Sugars | 41.1 g | ||
| Protein | 24.9 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 380 mg | 29% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 3237 mg | 69% | |
*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.
