Carrot Cauliflower Peas Sabzi Recipe – A Delightful North Indian Vegetable Dish
If you’re looking for a light, healthy, and flavorful vegetable dish, the Carrot Cauliflower Peas Sabzi is the perfect choice for your lunch or dinner table. This traditional North Indian recipe combines the sweetness of carrots, the earthy flavor of cauliflower, and the freshness of peas, making it not only delicious but also full of nutrients. It’s an easy-to-make, diabetic-friendly dish that pairs perfectly with dal and phulka for a wholesome meal.
Ingredients:
| Ingredient | Quantity | Description |
|---|---|---|
| Carrots | 2 medium-sized (cut into 1/2 inch sticks) | Sweet and crunchy, adding color and texture. |
| Cauliflower | 2 cups (cut into florets) | Mild-flavored vegetable that complements the dish. |
| Green Peas | 1 cup | Adds freshness and natural sweetness. |
| Green Chilies | 2 (slit lengthwise) | For a mild spicy kick. |
| Celery (Ajwain) | 1/2 teaspoon | Provides an aromatic and slightly bitter flavor. |
| Bay Leaves | 2 leaves | Adds a fragrant depth to the dish. |
| Cinnamon | 2 small pieces | A warming spice that enhances the dish’s flavor. |
| Cardamom | 2 pods | Aromatic spice that complements the other flavors. |
| Whole Black Pepper | 7 whole | Adds a bit of heat and depth to the dish. |
| Mustard Oil | As needed | For tempering the spices and sautéing the vegetables. |
| Salt | To taste | For seasoning. |
| Water | A little (as needed) | Helps cook the vegetables. |
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 85 kcal |
| Carbohydrates | 16g |
| Protein | 3g |
| Fat | 3g |
| Fiber | 5g |
| Sodium | 125mg |
| Potassium | 500mg |
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Instructions:
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Prepare the ingredients: Begin by washing and chopping all the vegetables. Cut the carrots into 1/2-inch sticks, chop the cauliflower into small florets, and slit the green chilies lengthwise. Set aside.
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Heat mustard oil: In a large pan or kadhai, heat about 1-2 tablespoons of mustard oil on medium heat. Allow the oil to get hot.
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Temper the spices: Once the oil is hot, add the ajwain (celery), bay leaves, cinnamon sticks, cardamom pods, and whole black pepper. Stir these spices around for 10 to 20 seconds until they release their fragrance into the oil.
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Cook the vegetables: Add the slit green chilies and the carrots to the pan. Stir well and cook for about 1 minute, allowing the carrots to soften slightly.
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Add the cauliflower and season: Now, add the cauliflower florets to the pan, along with a pinch of salt and a splash of water (just enough to create a little steam). Cover the pan and let the vegetables cook for 5-7 minutes, or until the cauliflower becomes tender.
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Add the peas and cook further: Once the cauliflower is soft, add the green peas. Stir well, cover the pan again, and cook for an additional 3 to 4 minutes, allowing the peas to heat through and the flavors to blend.
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Serve: Once everything is cooked through, turn off the gas. The Carrot Cauliflower Peas Sabzi is now ready to be served!
Serving Suggestions:
This light and healthy vegetable sabzi pairs wonderfully with dal fry (spiced lentils) and phulka (Indian flatbread) for a complete and satisfying meal. You can also serve it with roti or rice for a traditional, comforting Indian meal.
Tips for the Perfect Sabzi:
- Mustard Oil: The mustard oil adds a signature North Indian flavor to the dish. However, you can substitute it with any other cooking oil if mustard oil is unavailable.
- Spices: Feel free to adjust the amount of spices to suit your taste preferences. If you like it spicier, add a bit more green chilies or black pepper.
- Vegetables: While carrots, cauliflower, and peas are the main ingredients, you can also add other seasonal vegetables like potatoes or beans to make it more wholesome.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat before serving.
The Carrot Cauliflower Peas Sabzi is a perfect way to enjoy a nutritious and flavorful vegetable dish, rich in fiber and vitamins, while keeping it light and diabetic-friendly. Whether you’re looking for a simple side dish or a healthy main course, this recipe will make a delightful addition to your meal rotation.
