|Nutritional Guidelines (per serving)|
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 tbsp. mustard seed
- 1 tbsp. whole cumin seeds
- 2 onions (chopped)
- 1 tbsp. fresh ginger (minced)
- 1 tbsp. fresh jalapeno (minced)
- 1 tbsp. turmeric
- 2 tsp. coriander
- 1 tsp. garam masala
- 1 tbsp. fenugreek (optional)
- 1 large cauliflower (chopped)
- 1 cup green peas
- 3 large tomatoes (chopped)
- 2 bell peppers (chopped)
- 2 cups spinach
- Dash 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 3-4 minutes. Add turmeric, coriander, garam masala and heat for another minute, then add cauliflower, green peas, peppers, mushrooms and bell peppers.
Reduce heat to medium-low and heat for 10-12 minutes until vegetables , . 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.
If you like this subji recipe, scroll down for more vegetarian and vegan Indian food recipes.