Heart-Healthy Mixed Vegetable Sabzi

Brighten up your dinner table with this vibrant and nutritious Heart-Healthy Mixed Vegetable Sabzi, a flavorful and wholesome Indian dish perfect for those seeking a nutrient-packed meal. Made with a medley of fresh vegetables like carrots, green beans, cauliflower, and spinach, this recipe is gently spiced with turmeric, cumin, and coriander, providing a warm and aromatic flavor profile. The use of heart-friendly olive oil and low-sodium vegetable broth enhances its health benefits, while the addition of lemon juice and fresh cilantro adds a zesty, refreshing finish. Quick and easy to prepare in under 45 minutes, this one-pan wonder is perfect as a standalone meal or as a side dish with whole-grain roti or quinoa, making it an excellent choice for those seeking balanced, plant-based eating.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 tablespoon Olive oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 1 medium Onion, chopped
• 2 Garlic cloves, minced
• 1 inch Ginger, minced
• 2 medium Tomato, chopped
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder
• 1 cup Carrot, diced
• 1 cup Green beans, cut into 1-inch pieces
• 1 cup Cauliflower florets
• 0.5 cup Green peas
• 0.5 cup Red bell pepper, diced
• 1 cup Spinach, chopped
• 0.5 cup Low-sodium vegetable broth
• 0.5 teaspoon Salt
• 0.25 teaspoon Freshly ground black pepper
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh cilantro, chopped

Directions

Step 1

Heat the olive oil in a large non-stick pan over medium heat.

Step 2

Add mustard seeds and cumin seeds. Allow them to crackle for 30 seconds.

Step 3

Stir in the chopped onion and sauté until translucent, about 5 minutes.

Step 4

Add the minced garlic and ginger, cook for another 2 minutes until fragrant.

Step 5

Add the chopped tomatoes and cook for 3-4 minutes until softened.

Step 6

Mix in turmeric, coriander, and red chili powders, cooking the spices for 1 minute.

Step 7

Add the broccoli, carrot, green beans, cauliflower, green peas, and red bell pepper.

Step 8

Pour in the vegetable broth, stir well, and bring the mixture to a simmer.

Step 9

Cover the pan with a lid and cook for 10-12 minutes until the vegetables are tender.

Step 10

Mix in the chopped spinach, cooking for another 2 minutes until wilted.

Step 11

Season the sabzi with salt and pepper to taste.

Step 12

Remove from heat and stir in the lemon juice.

Step 13

Garnish with fresh cilantro before serving.

Nutrition Facts

Serving size	(1144.4g)

Amount per serving	% Daily Value*
Calories	509.5

Total Fat 18.6g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 1484.9mg	0%
Total Carbohydrate 77.8g	0%
Dietary Fiber 26.1g	0%
Total Sugars 33.9g
Protein 18.4g	0%

Vitamin D 0IU	0%
Calcium 339.8mg	0%
Iron 10.5mg	0%
Potassium 2849.3mg	0%

*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.

Source of Calories

Fat: 30.3%

Protein: 13.3%

Carbs: 56.4%