Super Healthy Super Spicy Indian Vegetable Medley
Dive into a world of bold flavors and vibrant colors with this Super Healthy Super Spicy Indian Vegetable Medley! Packed with a rainbow of fresh vegetables—like tender carrots, bell peppers, zucchini, and cauliflower—and hearty chickpeas, this dish is seasoned to perfection with a fragrant blend of cumin, coriander, turmeric, and garam masala. A sizzling tempering of mustard and cumin seeds kicks off this recipe, unleashing authentic Indian aromas, while fresh ginger, garlic, and green chilies bring the heat. Simmered to tender perfection and finished with a zingy splash of lemon juice and a sprinkle of fresh cilantro, this one-pot wonder is as nutritious as it is flavorful. Perfect as a main course with rice or flatbreads, or as a zesty side, this wholesome, plant-based recipe promises to satisfy your spice cravings while keeping it healthy.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 pieces green chilies, finely chopped (adjust to heat tolerance)
- 0.5 teaspoons turmeric powder
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon red chili powder
- 1 teaspoon garam masala
- 2 medium carrots, diced
- 2 medium bell peppers, diced (red and yellow preferred for color)
- 1 medium zucchini, diced
- 1 cup green beans, trimmed and cut into 1-inch pieces
- 2 cups cauliflower florets
- 2 medium tomatoes, finely chopped
- 1 cup cooked chickpeas
- 0.5 cup fresh cilantro, chopped
- 1 tablespoon lemon juice
- 1 teaspoon salt
- 0.5 cup water
Instructions
Heat olive oil in a large skillet or wok over medium heat.
Add the cumin seeds and mustard seeds. Let them sizzle for 30 seconds until aromatic.
Add the chopped onion and sauté for 3-4 minutes until softened and golden.
Stir in the minced garlic, ginger, and green chilies. Sauté for another 1-2 minutes.
Add the turmeric powder, ground coriander, ground cumin, red chili powder, and garam masala. Toast the spices for 30 seconds to release their flavors.
Add the carrots, bell peppers, zucchini, green beans, and cauliflower. Stir well to coat the vegetables with the spices.
Add the chopped tomatoes, salt, and water. Mix well and cover the skillet with a lid. Let the vegetables cook for 10-15 minutes, stirring occasionally, until they are tender but not mushy.
Stir in the cooked chickpeas and cook for another 5 minutes to heat through.
Remove from heat and drizzle with fresh lemon juice. Garnish with chopped cilantro.
Serve hot as a main dish with rice or flatbread, or enjoy as a spicy side dish.
Nutrition Facts
Calories |
266 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.6 g | 12% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 540 mg | 23% | |
| Total Carbohydrate | 40.2 g | 15% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 15.1 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 121 mg | 9% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1065 mg | 23% | |
*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.
