Mooli Gobhi Aur Methi Sabzi (Radish, Cauliflower, and Fenugreek Stir Fry)
Introduction
Mooli Gobhi Aur Methi Sabzi, also known as Radish, Cauliflower, and Fenugreek Stir Fry, is a delightful and simple side dish that perfectly captures the essence of winter vegetables. This Indian recipe highlights the fresh flavors of radish (Mooli), cauliflower (Gobi), and fenugreek leaves (Methi) with minimal spices, allowing the natural sweetness and earthy tones of these vegetables to shine. Fenugreek, known for its high iron and antioxidant content, is a nutritious addition to your regular meals. Enjoy this dish with warm Phulkas (Indian flatbreads), a refreshing Tomato Onion Cucumber Raita, and a crisp Carrot Cucumber Tomato Salad for a wholesome weeknight dinner.
Cuisine: Indian
Course: Side Dish
Diet: Diabetic Friendly
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Ingredients
| Ingredient Name | Quantity |
|---|---|
| Cauliflower (Gobi), cut into florets | 2 cups |
| Mooli (Radish), cut into thick slices | 2 Mooli |
| Fenugreek Leaves (Methi), tightly packed | 1 cup |
| Garlic, finely chopped | 5 cloves |
| Green Chillies, slit | 2 |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Red Chilli Powder | 1 teaspoon |
| Mustard Oil | 1 tablespoon |
| Salt | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | 75 kcal |
| Protein | 2.5 g |
| Carbohydrates | 14 g |
| Fiber | 4 g |
| Fat | 3.5 g |
| Sodium | 220 mg |
| Iron | 2 mg |
| Vitamin C | 15 mg |
Instructions
-
Prepare the Vegetables:
- Begin by cutting the cauliflower into small florets. Soak the florets in hot water with a pinch of turmeric and salt for about 10 minutes. This step helps in removing any potential dirt and deworms the cauliflower.
- While the cauliflower soaks, slice the radish into thick rounds and wash the fenugreek leaves thoroughly to remove any dirt.
-
Cooking the Sabzi:
- Heat the mustard oil in a large pan over medium heat. Allow the oil to heat up and start to smoke slightly.
- Add the finely chopped garlic to the pan and sauté until it turns golden brown, filling the kitchen with a fragrant aroma.
- Toss in the slit green chillies and sauté for another 30 seconds, allowing the flavors to blend.
-
Add the Vegetables and Spices:
- To the pan, add the soaked cauliflower florets, sliced radish, and fenugreek leaves. Mix them together gently to ensure that the vegetables are evenly coated with the spices.
- Sprinkle the turmeric powder and red chilli powder over the vegetables. Season with salt to taste, then sauté for a minute to allow the spices to infuse.
-
Simmer and Serve:
- Cover the pan and let the vegetables cook in their own juices, stirring occasionally. This will help soften the cauliflower and radish while keeping the fenugreek leaves fresh and vibrant.
- Once the vegetables are tender and well-cooked, turn off the heat.
-
Serving Suggestions:
- Serve the Mooli Gobhi Aur Methi Sabzi hot with freshly made Phulkas (Indian flatbreads), a side of Tomato Onion Cucumber Raita, and a light Carrot Cucumber Tomato Salad for a healthy and satisfying meal.
Tips for the Best Mooli Gobhi Aur Methi Sabzi
- Mustard Oil: Mustard oil gives this sabzi an authentic flavor that pairs well with the earthy radish and cauliflower. If mustard oil is unavailable, you can use any cooking oil, but the flavor will be slightly different.
- Spices: This recipe uses a minimal amount of spices, allowing the vegetables’ natural flavors to take center stage. If you prefer a spicier dish, feel free to add a pinch of garam masala or crushed cumin seeds for an extra kick.
- Cooking Time: The cooking time for this sabzi can vary depending on the size of the vegetable pieces. Make sure to stir occasionally to avoid burning and ensure even cooking.
Why You Should Try This Recipe
Mooli Gobhi Aur Methi Sabzi is not only delicious but also packed with essential nutrients. Cauliflower and radish are both rich in fiber, vitamins, and antioxidants, making them an excellent choice for a healthy, diabetic-friendly diet. Fenugreek leaves are known for their high iron content, making this dish a great addition to your meals if you’re looking to boost your iron intake. The minimal use of spices makes this sabzi a mild yet flavorful side dish that complements a variety of Indian meals.
Enjoy this quick and easy recipe on a weeknight or serve it for a light lunch. Its simplicity and nutritional benefits make it a must-try for those looking to incorporate more wholesome, winter vegetables into their diet.
