Indian Recipes

Mooli Gobhi Methi Sabzi: Healthy Indian Radish, Cauliflower & Fenugreek Stir-Fry

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Mooli Gobhi Aur Methi Sabzi Recipe

Introduction:
Mooli Gobhi Aur Methi Sabzi is a traditional Indian dish that brings together the vibrant flavors of radish (mooli), cauliflower (gobhi), and fenugreek leaves (methi). This simple yet hearty side dish is packed with essential nutrients and is perfect for a quick, healthy weeknight dinner. The flavors are balanced with a light use of turmeric, red chili powder, and the earthy aroma of mustard oil, making it a delightful accompaniment to chapatis (phulkas) or rice. It’s a great way to include more vegetables in your meals and can also fit well into diabetic-friendly diets due to its low-carb nature.

This dish is light, flavorful, and ideal for those looking for something healthy without compromising on taste. Here’s how to make this delicious and nutritious dish:


Ingredients

Ingredient Quantity
Cauliflower (gobi) 2 cups, cut into florets
Mooli (Radish) 2, cut into thick slices
Methi (Fenugreek) Leaves 1 cup, tightly packed
Garlic 5 cloves, finely chopped
Green Chilies 2, slit
Turmeric Powder (Haldi) 1/2 teaspoon
Red Chili Powder 1 teaspoon
Mustard Oil 1 tablespoon
Salt To taste

Preparation Time

Time Duration
Preparation Time 10 minutes
Cooking Time 15 minutes
Total Time 25 minutes

Servings

Servings 4

Cuisine

| Cuisine | Indian |


Course

| Course | Side Dish |


Diet

| Diet | Diabetic Friendly |


Instructions

  1. 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 to ensure they are clean and to deworm them. After soaking, drain the water and set aside.

  2. Heat the Oil:
    In a large pan, heat the mustard oil over medium heat. Allow the oil to smoke before proceeding with the next step.

  3. Sauté the Aromatics:
    Add the finely chopped garlic to the hot oil and sauté until it turns golden brown and releases a fragrant aroma. Then, add the slit green chilies and sauté for another 30 seconds, allowing the flavors to infuse the oil.

  4. Cook the Vegetables:
    Now, add the cauliflower florets, sliced radishes (mooli), and fenugreek leaves (methi) into the pan. Mix everything well to ensure the spices coat the vegetables evenly.

  5. Season the Dish:
    Sprinkle in the turmeric powder, red chili powder, and salt to taste. Give everything a good stir to incorporate the spices. Let the vegetables cook in their own juices. Stir occasionally to ensure the vegetables are evenly cooked. The vegetables should soften and absorb the flavors, and once they are tender, the dish will be ready.

  6. Final Touches:
    Once the vegetables are cooked and well-combined, switch off the flame. The Mooli Gobhi Aur Methi Sabzi is now ready to serve.


Serving Suggestions

Serve the Mooli Gobhi Aur Methi Sabzi as a side dish along with Phulkas (Indian flatbread) and a cooling Tomato Onion Cucumber Raita for a satisfying and wholesome meal. For an added touch of freshness, you can also serve this sabzi alongside a Carrot Cucumber Tomato Salad.

This simple, nutritious, and flavorful dish makes for a perfect addition to any Indian meal, especially when you want to keep it light yet fulfilling.


Tips

  • Methi Leaves: Fenugreek leaves (methi) are an integral part of this dish, giving it a slightly bitter and earthy flavor that complements the radish and cauliflower beautifully. If fresh methi leaves are not available, you can use dried methi (kasuri methi) as a substitute, though the flavor may be slightly different.
  • Spice Level: Adjust the amount of green chilies according to your preference. You can omit the chilies altogether for a milder version if desired.
  • Serving Variations: This sabzi pairs wonderfully with any flatbread or rice. It can also be enjoyed as a filling for wraps or pita pockets for a quick lunch option.

Nutritional Information (Per Serving)

Nutrient Value
Calories Approx. 80
Carbohydrates 15g
Protein 3g
Fat 3g
Fiber 4g
Sodium 150mg

Enjoy this easy-to-make and healthy Mooli Gobhi Aur Methi Sabzi as a part of your everyday meals! Whether you’re looking for a quick side dish for dinner or a light addition to your lunch, this recipe is sure to satisfy your taste buds while keeping your diet nutritious and diabetic-friendly.

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