Mediterranean Diet Mixed Vegetable Bhaji
Dive into the vibrant flavors of the *Mediterranean Diet Mixed Vegetable Bhaji*, a wholesome twist on the classic Indian stir-fry. This nutrient-packed recipe combines fresh Mediterranean-inspired vegetables like zucchini, eggplant, and bell peppers with aromatic spices such as turmeric, coriander, mustard seeds, and cumin. The use of heart-healthy olive oil aligns perfectly with Mediterranean diet principles, while the colorful medley of veggies provides a rich source of vitamins and antioxidants. Quick to prepare in just 45 minutes, this versatile dish is perfect as a vegetarian main course, a flavorful side, or even paired with whole grain bread for a balanced meal. Garnished with fresh cilantro and bursting with bold, warming spices, this healthy yet hearty recipe will become a staple in your plant-based menu. Perfect for those looking for Mediterranean diet recipes with an Indian twist!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 medium, finely chopped onion
- 3 minced garlic cloves
- 1 inch piece, grated ginger
- 1 medium, chopped red bell pepper
- 1 medium, chopped zucchini
- 1 small, cubed eggplant
- 1 large, chopped tomato
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup frozen peas
- 2 tablespoons, chopped fresh cilantro
Instructions
Heat olive oil in a large skillet or wok over medium heat.
Once the oil is hot, add the mustard seeds and cumin seeds. Let them crackle for about 30 seconds.
Add the chopped onion, garlic, and ginger. Sauté for 4-5 minutes until the onion becomes translucent.
Add the chopped red bell pepper, zucchini, and eggplant to the skillet. Stir well and sauté for another 5-7 minutes.
Stir in the chopped tomato, turmeric powder, coriander powder, salt, and black pepper. Mix until the vegetables are evenly coated with the spices.
Cover the skillet and cook on low heat for 10-12 minutes, stirring occasionally, until the vegetables are tender.
Add the frozen peas to the skillet, stir well, and cook for an additional 3-4 minutes until the peas are heated through.
Garnish with chopped fresh cilantro before serving.
Serve hot with whole grain bread or as a side dish with your favorite Mediterranean meal.
Nutrition Facts
Calories |
706 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.8 g | 42% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6372 mg | 277% | |
| Total Carbohydrate | 94.0 g | 34% | |
| Dietary Fiber | 24.2 g | 86% | |
| Total Sugars | 56.2 g | ||
| Protein | 17.3 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 220 mg | 17% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 2430 mg | 52% | |
*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.
