Gajar Methi Sabzi (Carrot Fenugreek Leaves Stir Fry)
Gajar Methi Sabzi, a delightful Indian vegetarian dish, combines the earthy sweetness of carrots (gajar) with the slightly bitter flavor of fenugreek leaves (methi), making for a wholesome and flavorful side dish. This recipe, known for its simplicity and vibrant taste, is a must-try for those looking to enjoy a healthy, low-calorie, and nutrient-packed meal. It’s perfect for a quick lunch or dinner, and pairs wonderfully with warm phulkas (Indian flatbread), curd rice, or dal for a complete meal.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Carrots (Gajjar), peeled and chopped | 2 medium-sized |
| Methi Leaves (Fenugreek Leaves), finely chopped | 1 cup (tightly packed) |
| Onion, finely chopped | 1 medium-sized |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Asafoetida (Hing) | A pinch |
| Red Chilli Powder | 1 teaspoon |
| Coriander Powder (Dhania) | 1-1/2 teaspoon |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Amchur (Dry Mango Powder) | 1 teaspoon |
| Salt | To taste |
| Sunflower Oil | 2 tablespoons |
Instructions:
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Prepare the Vegetables:
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- Wash the methi leaves thoroughly, picking them off the stems, and chop them finely.
-
-
Temper the Spices:
- Heat 2 tablespoons of sunflower oil in a wok or kadai over medium heat.
- Once the oil is hot, add 1 teaspoon of cumin seeds (jeera) and let them sizzle until they turn brown. This brings out the full flavor of the cumin.
- Quickly add a pinch of asafoetida (hing) for a fragrant depth of flavor. Stir to combine.
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Sauté the Onion:
- Add 1 finely chopped onion to the pan and sauté until it becomes soft and translucent, about 3-4 minutes. This step is crucial for creating a rich base for the sabzi.
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Add the Ground Spices:
- Add 1-1/2 teaspoons of coriander powder (dhania), 1 teaspoon of red chilli powder, and 1/2 teaspoon of turmeric powder (haldi). Stir well to coat the onions in the spices.
- Season with salt to taste and continue to sauté for another 2 minutes, letting the spices bloom and infuse the oil.
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Cook the Carrots:
- Add the chopped carrots to the pan and stir them in with the onion-spice mixture. Cook on medium flame for about 5 minutes, allowing the carrots to soften slightly.
- Pour in 1/4 cup of water and cover the pan. Let the carrots cook for about 10 minutes, stirring occasionally to prevent sticking. The water will help cook the carrots without burning.
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Add the Methi Leaves:
- Once the carrots are about halfway cooked, add the finely chopped methi leaves. Stir them in gently and cook the mixture, covered, for another 5-10 minutes until the methi is wilted and the carrots are fully tender.
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Finish with Amchur:
- When the water has evaporated and the sabzi is almost dry, sprinkle 1 teaspoon of amchur (dry mango powder) over the cooked vegetables. This adds a lovely tangy flavor that balances the bitterness of the methi.
- Stir in another teaspoon of oil and cook on low flame for 2 more minutes, allowing the flavors to meld together.
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Serve:
- Once cooked, remove the pan from the stove. Serve hot with phulkas, curd rice, or panchmel dal for a well-rounded meal.
Serving Suggestions:
Gajar Methi Sabzi is incredibly versatile and can be enjoyed as a side dish with Indian flatbreads (like roti or phulka) or with a bowl of steamed rice. You can also pair it with a variety of dals (lentils) such as the popular panchmel dal or even a simple dal tadka. This dish is perfect for a wholesome weekday lunch or dinner.
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | ~150 kcal |
| Protein | ~2 grams |
| Carbohydrates | ~25 grams |
| Fiber | ~4 grams |
| Fat | ~7 grams |
| Sodium | ~350 mg |
| Vitamin A | ~120% of Daily Value |
| Vitamin C | ~15% of Daily Value |
Note: The nutritional values are approximate and can vary based on the exact ingredients used and portion sizes.
Tips & Variations:
- Add More Veggies: You can add other vegetables like peas or potatoes to the sabzi for added texture and flavor.
- Adjust Spices: Feel free to adjust the amount of red chilli powder or turmeric based on your spice tolerance.
- Oil Options: While sunflower oil is commonly used in this recipe, you can also try using mustard oil for a stronger, more authentic Indian flavor.
- Fenugreek Leaves Substitute: If fresh methi leaves are not available, you can use dried methi leaves (kasuri methi), although fresh methi offers a better flavor.
Enjoy your Gajar Methi Sabzi as part of a traditional Indian meal, or serve it as a standalone dish for a light, healthy, and satisfying lunch or dinner!
