Low Fat Mixed Vegetable Subji
Delight in the vibrant flavors of this Low Fat Mixed Vegetable Subji, a wholesome and nutritious Indian curry that brings together a medley of fresh vegetables like cauliflower, carrots, green beans, and peas, all lightly spiced for a comforting yet healthy dish. Perfect for weight-conscious food lovers, this subji is cooked with minimal oil and features aromatic spices like cumin, turmeric, and garam masala to elevate its taste without adding excess calories. Quick and easy to make in under 40 minutes, this versatile recipe pairs wonderfully with roti, paratha, or steamed rice, making it an ideal meal for busy weeknights or a light weekday lunch. Brimming with fiber, vitamins, and bold flavors, this low-fat vegetable curry is proof that healthy eating can still be delicious and satisfying.
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Recipe Information
Ingredients
- 100 grams Cauliflower florets
- 1 large Carrot, diced
- 100 grams Green beans, chopped
- 50 grams Green peas, fresh or frozen
- 1 medium Potato, cubed
- 1 medium Onion, finely chopped
- 1 large Tomato, chopped
- 1 tablespoon Ginger-garlic paste
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 1 teaspoon Salt
- 1 tablespoon Low-fat cooking spray or oil
- 2 tablespoons Fresh coriander leaves, chopped
Instructions
Start by preparing the vegetables: cut the cauliflower into small florets, dice the carrot, chop the green beans, cube the potato, and set aside the green peas.
Heat a large non-stick pan over medium heat and spray lightly with low-fat cooking spray or add a tablespoon of low-fat oil.
Add the cumin seeds to the pan and allow them to splutter for about 30 seconds.
Add the finely chopped onion and sauté until translucent, about 3-4 minutes.
Stir in the ginger-garlic paste and sauté for another minute until the raw smell disappears.
Add the chopped tomato and cook until it becomes soft and mushy, about 3-4 minutes.
Mix in the turmeric powder, red chili powder, coriander powder, and salt. Cook the spices with the tomato mixture for 2 minutes, stirring often.
Add the chopped vegetables: cauliflower, carrot, green beans, peas, and potato. Stir well to coat them with the spice mixture.
Cover the pan with a lid and let the vegetables cook on low-medium heat for 15-20 minutes, stirring occasionally, until they are tender but not overcooked.
Sprinkle garam masala over the cooked vegetables and stir to combine.
Garnish with freshly chopped coriander leaves and remove from heat.
Serve the low-fat mixed vegetable subji hot, accompanied by roti, paratha, or rice.
Nutrition Facts
Calories |
505 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.6 g | 19% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2495 mg | 108% | |
| Total Carbohydrate | 87.9 g | 32% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 23.0 g | ||
| Protein | 15.6 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 228 mg | 18% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 2502 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.
