Mediterranean Diet Vegetable Kadai
Elevate your weeknight dinner with this vibrant and nutritious Mediterranean Diet Vegetable Kadai, a healthy twist on a classic Indian dish. This colorful recipe is packed with an array of fresh vegetables like zucchini, broccoli, and carrots, alongside protein-rich chickpeas, making it a hearty, plant-based meal that fits seamlessly into a Mediterranean-style diet. Seasoned with fragrant cumin seeds, ground turmeric, paprika, and freshly squeezed lemon juice, every bite bursts with bold, warming flavors. Ready in just 45 minutes, this one-pan meal is perfect served over quinoa, brown rice, or with whole-grain flatbread. Whether you're embracing the Mediterranean lifestyle or simply craving a nourishing, flavor-packed dish, this vegetable kadai is a must-try for home cooks of all skill levels.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 teaspoon Cumin seeds
- 3 pieces Garlic cloves, minced
- 1 medium Onion, finely chopped
- 2 medium Tomatoes, finely chopped
- 1 medium Red bell pepper, chopped
- 1 medium Zucchini, chopped
- 1 medium Carrot, thinly sliced
- 100 grams Green beans, cut into small pieces
- 100 grams Broccoli florets
- 200 grams Cooked chickpeas
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground turmeric
- 1 teaspoon Paprika
- 0.25 teaspoon Cayenne pepper (optional)
- 1 teaspoon Salt
- 0.5 teaspoon Freshly ground black pepper
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh parsley, chopped
Instructions
Heat olive oil in a large kadai or deep skillet over medium heat.
Add cumin seeds and allow them to sizzle for about 30 seconds until fragrant.
Add the minced garlic and chopped onion. Sauté for 3-4 minutes, stirring frequently, until the onion becomes soft and translucent.
Add the chopped tomatoes to the kadai. Cook for 5-7 minutes, stirring occasionally, until the tomatoes break down and form a thick base.
Stir in the ground coriander, ground turmeric, paprika, cayenne pepper (if using), salt, and black pepper. Cook for 1 minute to toast the spices and enhance their flavor.
Add the chopped red bell pepper, zucchini, carrot, green beans, and broccoli florets. Mix well to coat the vegetables in the spices.
Cover the kadai and cook for 10-12 minutes on low-medium heat, stirring occasionally, until the vegetables are tender but still retain a bit of crunch.
Add the cooked chickpeas to the kadai and mix well. Cook for an additional 5 minutes to allow the flavors to meld together.
Turn off the heat and stir in the lemon juice.
Garnish with freshly chopped parsley and serve hot. This dish pairs well with quinoa, brown rice, or whole-grain flatbread.
Nutrition Facts
Calories |
880 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.7 g | 47% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2504 mg | 109% | |
| Total Carbohydrate | 117.7 g | 43% | |
| Dietary Fiber | 35.1 g | 125% | |
| Total Sugars | 39.1 g | ||
| Protein | 33.4 g | 67% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 386 mg | 30% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 2856 mg | 61% | |
*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.
