Heart-Healthy Spiced Mixed Vegetable Sabji
Packed with vibrant flavors and wholesome nutrition, this Heart-Healthy Spiced Mixed Vegetable Sabji is a perfect recipe for a balanced, plant-based meal. Featuring a colorful medley of vegetables like cauliflower, carrots, green beans, peas, and potatoes, this sabji is infused with a fragrant blend of spices including turmeric, cumin, garam masala, and dried fenugreek leaves. Cooked with just a splash of olive oil, this low-fat, nutrient-dense dish is ideal for those looking to enjoy healthy eating without compromising on taste. Ready in under 40 minutes, this one-pan delight is easy to prepare and pairs beautifully with whole-grain roti, brown rice, or quinoa for a satisfying and heart-smart vegetarian dinner. Plus, it's naturally vegan and loaded with fiber, vitamins, and minerals to support a healthy lifestyle.
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Recipe Information
Ingredients
- 1 cup Cauliflower florets
- 1 cup Carrots (sliced)
- 1 cup Green beans (chopped)
- 0.5 cup Green peas (fresh or frozen)
- 1 medium Potato (diced)
- 1 medium Tomato (finely chopped)
- 1 medium Onion (finely chopped)
- 2 cloves Garlic (minced)
- 1 teaspoon Ginger (grated)
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 0.25 teaspoon Red chili powder (optional, adjust to taste)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 teaspoon Fenugreek leaves (dried)
- 1 teaspoon Olive oil
- 0.25 cup Water
- 2 tablespoons Fresh cilantro (chopped, for garnish)
Instructions
Wash and prep all the vegetables. Cut the cauliflower into small florets, slice the carrots, chop the green beans, and dice the potato.
Heat 1 teaspoon of olive oil in a large non-stick pan or kadai on medium heat.
Add 1 teaspoon of cumin seeds and let them sizzle for 30 seconds until aromatic.
Add the chopped onion and sauté for 2-3 minutes until soft and lightly golden.
Stir in the minced garlic and grated ginger, sautéing for another minute.
Add the chopped tomato and cook for 3-4 minutes until it softens and melds into the mixture.
Stir in the turmeric powder, coriander powder, garam masala, red chili powder (optional), salt, and black pepper. Mix well to coat the onion-tomato base with the spices.
Add the diced potato to the pan and stir. Cover and cook for 5 minutes, stirring occasionally.
Add the cauliflower, carrots, green beans, and peas to the pan. Pour in 1/4 cup of water and mix everything well.
Cover and cook on low-medium heat for 12-15 minutes, stirring occasionally, until the vegetables are tender but not mushy. Add more water in small increments if needed to prevent sticking.
Sprinkle 1 teaspoon of dried fenugreek leaves (crushed between your palms) over the sabji and mix well.
Taste and adjust salt or spices if necessary.
Garnish with chopped fresh cilantro and serve hot with whole-grain roti, brown rice, or quinoa.
Nutrition Facts
Calories |
614 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 22% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1431 mg | 62% | |
| Total Carbohydrate | 107.5 g | 39% | |
| Dietary Fiber | 26.0 g | 93% | |
| Total Sugars | 32.6 g | ||
| Protein | 19.1 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 295 mg | 23% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 3049 mg | 65% | |
*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.
