Carrot Cauliflower Peas Sabzi (Gajar Gobi Matar Sabzi) Recipe
A simple and nutritious North Indian vegetable dish, perfect for a diabetic-friendly lunch. This Carrot Cauliflower Peas Sabzi, also known as Gajar Gobi Matar Sabzi, is a flavorful mix of carrots, cauliflower, and peas, seasoned with aromatic whole spices and black pepper. This recipe is light, comforting, and pairs wonderfully with a variety of Indian breads or dals.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Coconut Oil (for cooking) | 1 teaspoon |
| Ajwain (Carom seeds) | 1/2 teaspoon |
| Bay leaves (Tej Patta) | 2 leaves |
| Cinnamon Stick (Dalchini) | 2-inch piece |
| Carrots, cut into 1/2-inch sticks | 2 medium-sized carrots |
| Cauliflower florets (Gobi) | 2 cups |
| Green peas (Matar) | 1 cup |
| Black pepper powder | 1 teaspoon |
| Salt | To taste |
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Cuisine: North Indian
Course: Lunch
Diet: Diabetic Friendly
Instructions:
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Prepare the Ingredients: Start by washing and cutting the carrots into 1/2-inch sticks. Break the cauliflower into small florets, and measure out the peas.
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Cook the Whole Spices: In a large pan, heat the coconut oil over medium heat. Once the oil is hot, add the ajwain seeds, bay leaves, and cinnamon stick. Sauté them for a minute until the spices release their fragrant aroma.
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Add the Vegetables: Toss in the carrots, cauliflower florets, and green peas into the pan. Stir them well and sauté for about a minute to slightly cook the vegetables and infuse them with the spices.
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Season the Sabzi: Sprinkle salt over the vegetables, and add a small amount of water to help cook them. Stir the mixture well to combine.
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Cook the Vegetables: Cover the pan and cook on low-medium heat for 10-12 minutes, or until the carrots and cauliflower are tender. Stir occasionally to ensure even cooking and prevent sticking.
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Finish with Black Pepper: Once the vegetables are cooked and flavorful, sprinkle the black pepper powder over the sabzi. Stir well to ensure the seasoning is evenly distributed.
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Taste and Adjust: Taste the sabzi and adjust the salt as needed. If you prefer, you can also add a pinch of extra black pepper for more heat.
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Serve: Serve this Gajar Gobi Matar Sabzi hot with Lahsuni Palak Dal, Ragi Wheat Phulka, and Methi Raita Flavored with Garlic for a complete diabetic-friendly meal.
Nutritional Information (Approximate per serving):
| Nutrient | Amount per serving |
|---|---|
| Calories | 85 kcal |
| Protein | 2 g |
| Carbohydrates | 17 g |
| Fiber | 5 g |
| Fat | 3 g |
| Sodium | 220 mg |
| Potassium | 480 mg |
| Vitamin A | 100% DV |
| Vitamin C | 60% DV |
This Carrot Cauliflower Peas Sabzi is not only low in calories but also rich in fiber and essential nutrients. It makes for a healthy, satisfying side dish that complements other dishes, especially for those following a diabetic-friendly diet. Enjoy this tasty and wholesome sabzi with your favorite Indian breads or rice for a fulfilling and nutritious meal!
