|Nutritional Guidelines (per serving)|
|Servings: 6 to 8|
|Amount per serving|
|% Daily Value*|
|Total Fat 3g||4%|
|Saturated Fat 0g||2%|
|Total Carbohydrate 16g||6%|
|Dietary Fiber 6g||23%|
|Total Sugars 7g|
|Vitamin C 64mg||320%|
|*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.|
Sabzi, or subji, is an Indian term that defines simply a "vegetable dish." All vegetables can be included in a sabzi and the preparation can take many forms, for instance being presented with our without liquid. The vegetables are seasoned with plenty of spices and, by definition, sabzis don't contain any animal meat. Thus, they are the best choice for vegans and vegetarians. While many of these dishes are made with different types of oil, a good number use ghee to cook the vegetables. If traveling to India and keeping a strict vegan diet, ask first, as ghee is an animal-derived product made out of butter.
Sabzi is an easy way to add a variety of vegetables and fiber to your meal. While restaurant takes on this type of dish can be heavy and filled with cream, our recipe is simply a combination of quite a few vegetables and spices cooked in mustard oil. We recommend you use mustard oil, as its flavor will give the dish a delicious pungent flavor and attractive aroma. The dish is vegan and free of gluten, nuts, and dairy.
Serve with basmati rice, whole-wheat tortillas, or naan. Add a dollop of low-fat Greek yogurt on the side, and serve with cooked lentils for a hearty meal. These vegetables with just rice make a lovely vegan and vegetarian meal, but any other Indian dishes like palak paneer or aloo gobi also beautifully complement this recipe.
1/4 cup mustard oil (canola or vegetable oil)
1 tablespoon mustard seed
1 tablespoon cumin seeds (whole)
1 tablespoon fenugreek, optional
2 medium onions (chopped)
1 tablespoon ginger (fresh, minced)
1 tablespoon jalapeño (fresh, minced)
1 tablespoon turmeric
2 teaspoons coriander powder
1 teaspoon garam masala
1 large cauliflower head (chopped)
1 cup green peas
3 large tomatoes (chopped)
2 bell peppers
1 cup mushrooms (sliced)
2 cups fresh spinach
Salt to taste
Gather the ingredients.
Heat the mustard oil in a large skillet over high heat. Add the mustard, cumin, and fenugreek seeds, if using, and cook for a few minutes, just until they begin to crackle.
Add the onions, ginger, and jalapeño to the skillet, and fry for an additional 3 to 4 minutes, mixing well while they cook.
Add the turmeric, coriander, and garam masala and cook for an additional minute while mixing.
Add the cauliflower, green peas, tomatoes, mushrooms, and bell peppers into the skillet and continue stirring.
Reduce the heat to medium-low and cook for 10 to 12 minutes until the vegetables are cooked but firm.
Add spinach and heat just until wilted. Season lightly with salt, to taste.
Other Vegetables for Your Sabzi
There is no set list of ingredients for sabzi, and it can have as many or as few vegetables as you'd like. Here are a few ideas on what to add or substitute into this recipe:
- Use a 50-50 mixture of broccoli florets and cauliflower florets.
- Use fresh baby kale instead of fresh spinach, or substitute with collard greens.
- Double the amounts of mushrooms and leave them whole for a meaty bite. Use any mushrooms of your liking: Baby Bella or white mushrooms are great for this dish.
- Add french green beans cut into 2-inch pieces.
- Add a mixture of frozen peas and carrots instead of plain peas.
- Substitute the peas with canned chickpeas.
- Add 1/2 cup of thinly sliced celery to add some texture to the dish, or use 1/2 cup of shredded carrots.
- Add 2 cups of zucchini or sweet potato noodles.
- Double the number of tomatoes and use canned tomatoes to make the preparation more moist, ideal to serve on rice.