Mediterranean Diet Mixed Vegetable Bhaji

Experience the vibrant flavors of the Mediterranean with a healthy twist in this Mixed Vegetable Bhaji! This fusion recipe seamlessly marries the bold, aromatic spices of traditional Indian bhaji with the wholesome ingredients of the Mediterranean diet. Packed with nutrient-rich vegetables like zucchini, eggplant, and bell peppers, this dish is enhanced with heart-healthy olive oil, fragrant mustard and cumin seeds, and a touch of turmeric for a golden, spiced finish. Ready in just 45 minutes, it’s the perfect vegan and gluten-free option for a weeknight dinner or meal prep. Garnished with fresh cilantro, this colorful bhaji pairs beautifully with whole-grain bread or serves as a vibrant side dish to complete your Mediterranean meal. Healthy, flavorful, and easy to make, this recipe is a must-try for those seeking a plant-based, globally inspired dish!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Heat olive oil in a large skillet or wok over medium heat.

Step 2

Once the oil is hot, add the mustard seeds and cumin seeds. Let them crackle for about 30 seconds.

Step 3

Add the chopped onion, garlic, and ginger. Sauté for 4-5 minutes until the onion becomes translucent.

Step 4

Add the chopped red bell pepper, zucchini, and eggplant to the skillet. Stir well and sauté for another 5-7 minutes.

Step 5

Stir in the chopped tomato, turmeric powder, coriander powder, salt, and black pepper. Mix until the vegetables are evenly coated with the spices.

Step 6

Cover the skillet and cook on low heat for 10-12 minutes, stirring occasionally, until the vegetables are tender.

Step 7

Add the frozen peas to the skillet, stir well, and cook for an additional 3-4 minutes until the peas are heated through.

Step 8

Garnish with chopped fresh cilantro before serving.

Step 9

Serve hot with whole grain bread or as a side dish with your favorite Mediterranean meal.

Nutrition Facts

Serving size	(1099.9g)

Amount per serving	% Daily Value*
Calories	706.4

Total Fat 32.8g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 3.2g
Cholesterol 0mg	0%
Sodium 6372.5mg	0%
Total Carbohydrate 94.0g	0%
Dietary Fiber 24.2g	0%
Total Sugars 56.2g
Protein 17.3g	0%

Vitamin D 0IU	0%
Calcium 219.8mg	0%
Iron 8.6mg	0%
Potassium 2429.7mg	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: 39.9%

Protein: 9.3%

Carbs: 50.8%