High Protein Mixed Vegetables Subji
Elevate your everyday curry game with this vibrant High Protein Mixed Vegetables Subji, a wholesome and hearty dish that's packed with nutritious ingredients and bold Indian flavors! Featuring protein-rich tofu and green lentils alongside a colorful medley of carrots, peas, bell peppers, and green beans, this subji is as nourishing as it is delicious. The robust spice blend of cumin, turmeric, chili powder, coriander, and garam masala creates a rich and aromatic base, while sautéed onion, tomatoes, and ginger-garlic paste add depth and zest. Simmered to tender perfection, this dish is finished with a garnish of fresh coriander leaves for a flavorful flourish. Ready in under an hour, this vegan protein powerhouse pairs beautifully with rice or roti, making it the ultimate weeknight or meal prep option. Perfect for those seeking high-protein vegetarian recipes loaded with vibrant veggies and warming spices!
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Recipe Information
Ingredients
- 200 grams tofu
- 100 grams green lentils
- 300 grams mixed vegetables (carrots, peas, bell peppers, and green beans)
- 1 medium onion
- 2 medium tomato
- 1 tablespoon ginger-garlic paste
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon coriander powder
- 0.5 teaspoon garam masala
- 1 teaspoon salt
- 2 tablespoons olive oil
- 300 milliliters water
- 2 tablespoons fresh coriander leaves
Instructions
Drain and press the tofu to remove excess water. Cut it into small cubes.
Rinse the green lentils thoroughly under running water and set aside.
Chop the onion and tomatoes finely and keep them separate.
Heat olive oil in a large pan over medium heat.
Add cumin seeds and let them splutter. Then add the chopped onion and sauté until golden brown.
Add the ginger-garlic paste and sauté for another minute until the raw smell disappears.
Add chopped tomatoes and cook until they turn soft and mushy.
Add turmeric powder, red chili powder, coriander powder, and salt. Stir well to combine.
Add the mixed vegetables and sauté for 3-4 minutes.
Add the green lentils and water. Mix well and bring the mixture to a boil.
Cover the pan with a lid and let it simmer on low heat for about 15 minutes, or until the lentils are cooked through and tender.
Add tofu cubes to the pan and gently stir to incorporate them into the mixture.
Sprinkle garam masala on top and mix gently.
Cook for another 5 minutes until the tofu is heated through.
Garnish with chopped fresh coriander leaves before serving.
Serve the high protein mixed vegetables subji hot with rice or roti.
Nutrition Facts
Calories |
1071 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.3 g | 62% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4897 mg | 213% | |
| Total Carbohydrate | 111.6 g | 41% | |
| Dietary Fiber | 32.0 g | 114% | |
| Total Sugars | 46.1 g | ||
| Protein | 55.9 g | 112% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 984 mg | 76% | |
| Iron | 24.9 mg | 138% | |
| Potassium | 2504 mg | 53% | |
*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.
