Low Fat Vegetable Kadai
Bursting with vibrant flavors and packed with wholesome goodness, this Low Fat Vegetable Kadai recipe is a guilt-free twist on a classic Indian dish. Perfect for health-conscious food lovers, this hearty vegetarian curry features a medley of fresh vegetables—like carrots, green beans, cauliflower, and bell peppers—cooked in a fragrant tomato-based masala. With aromatic spices like garam masala, cumin, and turmeric, and a touch of kasuri methi for added depth, this dish combines bold taste with a low-fat cooking method, using just a tablespoon of oil for sautéing. Ready in under an hour, it’s an ideal nutritious meal served with rice, roti, or naan. For those seeking high-flavor, low-calorie options, this recipe is a delightful choice showcasing the best of healthy Indian cuisine.
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Recipe Information
Ingredients
- 1 medium (chopped) Carrot
- 100 grams (chopped) Green Beans
- 1 cup Cauliflower Florets
- 1 medium (chopped) Green Bell Pepper
- 3 medium (pureed) Tomatoes
- 1 large (sliced) Onion
- 3 cloves (minced) Garlic
- 1 inch (grated) Ginger
- 2 (slit) Green Chilies
- 1.5 teaspoons Coriander Powder
- 0.5 teaspoons Turmeric Powder
- 1 teaspoons Kashmiri Red Chili Powder
- 1 teaspoons Garam Masala
- 1 teaspoons Cumin Seeds
- 1 teaspoons Kasuri Methi (Dried Fenugreek Leaves)
- 1 cup Vegetable Stock or Water
- to taste Salt
- 1 tablespoon (preferably olive or avocado oil for low fat sauteing) Oil
- 2 tablespoons (chopped, for garnish) Fresh Coriander
Instructions
Heat 1 tablespoon of oil in a non-stick or heavy-bottomed pan over medium heat.
Add cumin seeds to the oil and let them splutter for a few seconds.
Add sliced onions, minced garlic, grated ginger, and slit green chilies. Sauté until the onions turn light golden brown.
Stir in the pureed tomatoes and cook for 5-7 minutes, or until the oil starts to separate from the mixture.
Add coriander powder, turmeric powder, Kashmiri red chili powder, and salt. Mix well and cook for 1-2 minutes to let the spices bloom.
Add the chopped carrots, green beans, and cauliflower florets to the masala. Mix to combine, then add the vegetable stock or water.
Cover the pan and cook for 10-12 minutes, or until the vegetables are tender but not mushy. Stir occasionally to prevent sticking or burning.
Add the chopped green bell pepper and cook for another 3-4 minutes. The bell pepper should remain slightly crunchy for the best texture.
Stir in garam masala and crushed kasuri methi. Adjust seasoning if needed.
Turn off the heat and garnish with chopped fresh coriander.
Serve hot with steamed rice, roti, or naan for a delicious and healthy meal.
Nutrition Facts
Calories |
492 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.6 g | 24% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3463 mg | 151% | |
| Total Carbohydrate | 77.8 g | 28% | |
| Dietary Fiber | 22.3 g | 80% | |
| Total Sugars | 34.1 g | ||
| Protein | 15.3 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 298 mg | 23% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 2747 mg | 58% | |
*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.
