Heart-Healthy Mixed Vegetable Subji

Elevate your dinner table with this vibrant Heart-Healthy Mixed Vegetable Subji, a wholesome Indian-inspired medley that’s perfect for nourishing meals. Packed with nutrient-rich vegetables like carrots, green beans, cauliflower, spinach, and more, this recipe is a celebration of color and health. The dish is beautifully spiced with a fragrant blend of turmeric, cumin, and ground coriander, and finished with a zesty drizzle of lemon juice and fresh cilantro. Cooked in heart-smart olive oil with no heavy creams or excessive fats, this quick and easy subji comes together in just 40 minutes, making it the ideal weeknight dinner. Serve it hot with whole-grain bread or fluffy brown rice for a satisfying, low-calorie meal that supports a healthy lifestyle. Perfect for those looking for a flavorful, plant-based option with low cholesterol benefits!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 1 medium Onion, finely chopped
• 1 tablespoon Ginger-garlic paste
• 1 medium Tomato, finely chopped
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground coriander
• 0.5 teaspoon Red chili powder
• 1 teaspoon Salt
• 1 cup Carrot, diced
• 1 cup Green beans, chopped
• 1 cup Cauliflower, florets
• 1 cup Green peas
• 1 medium Bell pepper, diced
• 1 cup Spinach, roughly chopped
• 0.5 cup Water
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

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

Step 2

Add mustard seeds and cumin seeds to the hot oil. When they begin to splutter, add the chopped onion.

Step 3

Sauté the onion until it becomes translucent, about 3-4 minutes, then add the ginger-garlic paste.

Step 4

Cook for another 1-2 minutes until the raw aroma of the garlic disappears, and then add the chopped tomato.

Step 5

Cook the tomato until it softens, about 2-3 minutes, then add turmeric powder, ground coriander, red chili powder, and salt.

Step 6

Mix well and cook the spices for another minute, then add carrot, green beans, cauliflower, green peas, and bell pepper.

Step 7

Stir the vegetables to coat them with the spices. Add the water and cover the pan with a lid.

Step 8

Allow the vegetables to cook for about 10-12 minutes, stirring occasionally until they are tender but not overcooked.

Step 9

Add the chopped spinach and mix well. Let it cook for another 2-3 minutes until the spinach wilts.

Step 10

Once the vegetables are cooked and the water has mostly evaporated, turn off the heat.

Step 11

Garnish with fresh cilantro and drizzle with lemon juice before serving.

Step 12

Serve hot as a main dish or side with whole-grain bread or brown rice.

Nutrition Facts

Serving size	(1338.1g)

Amount per serving	% Daily Value*
Calories	736.5

Total Fat 33.4g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 2643.8mg	0%
Total Carbohydrate 96.5g	0%
Dietary Fiber 33.4g	0%
Total Sugars 41.1g
Protein 24.9g	0%

Vitamin D 0IU	0%
Calcium 379.9mg	0%
Iron 12.1mg	0%
Potassium 3236.8mg	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: 38.2%

Protein: 12.7%

Carbs: 49.1%