Heart-Healthy Vegetable Kadai
Discover the wholesome flavors of the Heart-Healthy Vegetable Kadai, a vibrant and nutrient-packed dish bursting with fresh vegetables and aromatic spices. Perfectly suited for those seeking a lighter twist on classic Indian fare, this recipe combines colorful bell peppers, carrots, cauliflower, and green beans with a rich blend of roasted coriander and cumin, turmeric, and garam masala. Prepared with heart-friendly olive oil and just the right touch of heat, this quick-to-make kadai is simmered in a tangy tomato base for a dish that's both comforting and health-conscious. Ready in under 40 minutes, it pairs beautifully with whole-grain roti, brown rice, or quinoa, delivering a satisfying meal that's low in fat, rich in fiber, and big on bold flavors. Enjoy this guilt-free indulgence, packed with vitamins and antioxidants, perfect for nourishing your heart and delighting your taste buds!
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Recipe Information
Ingredients
- 1 medium, diced Red bell pepper
- 1 medium, diced Green bell pepper
- 1 medium, sliced Carrot
- 1 cup Cauliflower florets
- 1 cup, chopped Green beans
- 1 large, finely chopped Onion
- 2 large, finely pureed Tomatoes
- 4 cloves, minced Garlic
- 1 inch, grated Ginger
- 1 tablespoon Coriander seeds
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 0.5 teaspoon (adjust to taste) Salt
- 1 tablespoon Olive oil
- 2 tablespoons, chopped Fresh cilantro
- 0.5 cup Water
Instructions
Heat a large non-stick pan or kadai over medium heat. Dry roast the coriander seeds and cumin seeds for 1-2 minutes until aromatic. Remove from heat, allow to cool slightly, and grind into a coarse powder using a mortar and pestle or spice grinder.
In the same pan, heat 1 tablespoon of olive oil over medium heat. Add the chopped onions, garlic, and ginger. Sauté for 3-4 minutes until the onions are golden and translucent.
Stir in the ground coriander-cumin mixture, turmeric powder, and red chili powder. Cook for 1 minute to bloom the spices.
Add the tomato puree and salt. Cook for 5-6 minutes until the mixture thickens and oil begins to separate slightly from the paste.
Lower the heat and add the diced red bell pepper, green bell pepper, carrot, cauliflower florets, and green beans. Stir to coat the vegetables evenly in the spice mixture.
Pour in 0.5 cup of water, cover the pan, and allow the vegetables to cook on low-medium heat for 10-12 minutes until tender but not overcooked. Stir occasionally to prevent sticking.
Once the vegetables are cooked, sprinkle garam masala over the dish. Mix well and cook for another 1 minute.
Turn off the heat and garnish with freshly chopped cilantro.
Serve hot with whole-grain roti, brown rice, or quinoa for a heart-healthy, balanced meal.
Nutrition Facts
Calories |
515 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 25% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1474 mg | 64% | |
| Total Carbohydrate | 81.6 g | 30% | |
| Dietary Fiber | 25.1 g | 90% | |
| Total Sugars | 35.2 g | ||
| Protein | 16.2 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 327 mg | 25% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 2694 mg | 57% | |
*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.
