Heart-Healthy Mixed Vegetables Subji
Bursting with vibrant colors and bold spices, the Heart-Healthy Mixed Vegetables Subji is a wholesome, plant-based dish that’s perfect for a nutritious meal. Made with a medley of fresh vegetables like carrots, green beans, cauliflower, and bell peppers, this recipe is lightly spiced with turmeric, cumin, and coriander for an aromatic flavor profile. A dash of lemon juice and a garnish of fresh cilantro add a zesty finish, making it as refreshing as it is satisfying. Cooked in olive oil and packed with fiber, vitamins, and antioxidants, this subji is an excellent choice for those seeking heart-friendly, low-fat recipes. Ready in just 40 minutes, it pairs beautifully with brown rice or whole-grain flatbreads for a complete, health-conscious meal.
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 1 teaspoon Cumin seeds
- 1 medium Onion, chopped
- 2 Garlic cloves, minced
- 1 teaspoon Ginger, grated
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 0.5 teaspoon Red chili powder (optional)
- 1 teaspoon Salt
- 1 medium Carrot, diced
- 100 grams Green beans, cut into 1-inch pieces
- 100 grams Cauliflower florets
- 1 large Bell pepper, diced
- 100 grams Frozen green peas
- 1 large Tomato, chopped
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Lemon juice
Instructions
Heat 1 tablespoon of olive oil in a large pan over medium heat.
Add 1 teaspoon of cumin seeds and let them sizzle for about 30 seconds until fragrant.
Add 1 medium chopped onion and sauté for 3-4 minutes until translucent.
Stir in 2 minced garlic cloves and 1 teaspoon of grated ginger, cooking for an additional minute.
Add 0.5 teaspoon of turmeric powder, 1 teaspoon of coriander powder, 1 teaspoon of cumin powder, and 0.5 teaspoon of red chili powder (if using), stirring well.
Add 1 diced carrot, 100 grams of green beans, and 100 grams of cauliflower florets. Cook for 5 minutes, stirring occasionally.
Add 1 large diced bell pepper and 100 grams of frozen green peas, cooking for another 3 minutes.
Stir in 1 large chopped tomato and 1 teaspoon of salt, cover, and let it simmer for 10 minutes or until vegetables are tender.
Remove from heat and stir in 2 tablespoons of fresh chopped cilantro and 1 tablespoon of lemon juice.
Serve hot as a side dish or over brown rice for a complete meal.
Nutrition Facts
Calories |
477 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.8 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2473 mg | 108% | |
| Total Carbohydrate | 70.5 g | 26% | |
| Dietary Fiber | 23.7 g | 85% | |
| Total Sugars | 33.0 g | ||
| Protein | 16.6 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 242 mg | 19% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 2210 mg | 47% | |
*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.
