|Nutritional Guidelines (per serving)|
|Servings: 6-8 portions (6-8 servings)|
|Amount per serving|
|% Daily Value*|
|Total Fat 10g||12%|
|Saturated Fat 1g||5%|
|Total Carbohydrate 18g||6%|
|Dietary Fiber 6g||22%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Indian subji (or sabzi) consists of vegetables cooked with spices and curry flavors, and it's a great way to get lots of vegetables into your meal. It’s high in fiber, low in calories, and full of flavor. While the restaurant version is a heavy, creamy dish, this one is incredibly healthy, made with green peas, cauliflower, and tomatoes along with plenty of Indian spices. It's vegan and gluten-free.
Serve with brown rice or a whole-wheat tortilla, low-fat Greek yogurt or cooked lentils for a hearty meal.
- 1/4 cup mustard oil (canola or vegetable oil may be substituted for a less authentic flavor)
- 1 tablespoon mustard seed
- 1 tablespoon whole cumin seeds
- 2 onions, chopped
- 1 tablespoon minced fresh ginger
- 1 tablespoon minced fresh jalapeño
- 1 tablespoon turmeric
- 2 teaspoons coriander powder
- 1 teaspoon garam masala
- 1 tablespoon fenugreek, optional
- 1 large cauliflower, chopped
- 1 cup green peas
- 3 large tomatoes, chopped
- 2 bell peppers, chopped
- 2 cups fresh spinach
- Salt to taste
Heat the canola or mustard oil in a large skillet. Fry mustard and cumin seeds for a few minutes, just until they begin to crackle.
Add onions, ginger, and jalapeno pepper, and fry for an additional 3 to 4 minutes. Add turmeric, coriander, garam masala and heat for another minute, then add cauliflower, green peas, tomatoes, peppers, mushrooms, and bell peppers.
Reduce heat to medium-low and heat for 10 to 12 minutes until vegetables are cooked. Add spinach and heat just until wilted. Season lightly with salt, to taste.
Pair subji with an Indian-inspired rice dish such as this Indian basmati rice.