Mediterranean Diet Vegetable Kadai

Bright, wholesome, and packed with vibrant flavors, this Mediterranean Diet Vegetable Kadai is a fusion dish that brings together the bold, spiced essence of traditional Indian cooking with the health-focused principles of the Mediterranean diet. Featuring an array of colorful veggies like zucchini, bell peppers, broccoli, and carrots, along with protein-rich chickpeas, this dish is simmered in an aromatic blend of cumin, coriander, paprika, and turmeric for a flavor-packed experience. Cooked in heart-healthy olive oil and finished with a zesty twist of fresh lemon juice, this one-pan meal is as nutritious as it is delicious. Ready in just 45 minutes, it’s a versatile vegetarian and gluten-free recipe that pairs beautifully with quinoa, brown rice, or whole-grain flatbread, making it perfect for weeknight dinners or meal prepping.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

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

Step 2

Add cumin seeds and allow them to sizzle for about 30 seconds until fragrant.

Step 3

Add the minced garlic and chopped onion. Sauté for 3-4 minutes, stirring frequently, until the onion becomes soft and translucent.

Step 4

Add the chopped tomatoes to the kadai. Cook for 5-7 minutes, stirring occasionally, until the tomatoes break down and form a thick base.

Step 5

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.

Step 6

Add the chopped red bell pepper, zucchini, carrot, green beans, and broccoli florets. Mix well to coat the vegetables in the spices.

Step 7

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.

Step 8

Add the cooked chickpeas to the kadai and mix well. Cook for an additional 5 minutes to allow the flavors to meld together.

Step 9

Turn off the heat and stir in the lemon juice.

Step 10

Garnish with freshly chopped parsley and serve hot. This dish pairs well with quinoa, brown rice, or whole-grain flatbread.

Nutrition Facts

Serving size	(1237.9g)

Amount per serving	% Daily Value*
Calories	880.3

Total Fat 36.7g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2504.0mg	0%
Total Carbohydrate 117.7g	0%
Dietary Fiber 35.1g	0%
Total Sugars 39.1g
Protein 33.4g	0%

Vitamin D 0IU	0%
Calcium 385.6mg	0%
Iron 14.8mg	0%
Potassium 2855.6mg	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: 35.3%

Protein: 14.3%

Carbs: 50.4%