Petha Wadi Sabzi Recipe: A North Indian Delight
Description:
Petha Wadi Sabzi is a highly flavorful and nutritious North Indian side dish, where the combination of moong dal-based wadi (sun-dried lentil balls) and tender pumpkin (kaddu) creates a comforting, hearty dish. Wadi is traditionally made from sprouted moong beans and packed with essential vitamins and minerals, making it not just a tasty option but also a healthful one. This dish is both wholesome and high in protein, making it an excellent choice for vegetarian meals. The aromatic blend of spices complements the textures of the wadi and pumpkin, offering a satisfying experience.
Cuisine: North Indian Recipes
Course: Side Dish
Diet: High Protein Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Badi (Wadi) | 2 cups |
| Kaddu (Pumpkin) | 1 cup, diced |
| Onions | 2, finely chopped |
| Tomatoes | 2, finely chopped |
| Ginger | 1/2 inch, finely chopped |
| Garlic | 4 cloves, finely chopped |
| Green Chillies | 4, slit |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Red Chilli Powder | 1 tablespoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Oil | 1 tablespoon |
| Salt | To taste |
| Coriander (Dhania) Leaves | A few, to garnish |
Nutritional Information (Per Serving)
| Nutrient | Amount (approx.) |
|---|---|
| Calories | 180 kcal |
| Protein | 7 g |
| Fat | 12 g |
| Carbohydrates | 16 g |
| Fiber | 3 g |
| Sodium | 300 mg |
| Vitamin A | 10% of Daily Value |
| Vitamin C | 15% of Daily Value |
| Iron | 10% of Daily Value |
Preparation Time: 15 minutes
Cooking Time: 50 minutes
Total Time: 1 hour 5 minutes
Servings: 4
Instructions
-
Heat the Oil:
In a large pan, heat the oil over medium heat. Add the cumin seeds (jeera) to the hot oil and let them crackle, releasing their aroma into the oil. -
Sauté Onions:
Add the finely chopped onions to the pan and sauté them until they turn translucent, about 3–4 minutes. -
Add Ginger, Garlic, and Green Chillies:
Stir in the finely chopped ginger and garlic. Sauté for a few more seconds until their aromas begin to release. Add the slit green chillies at this stage for a touch of spice. -
Cook Tomatoes:
Add the finely chopped tomatoes to the pan. Stir occasionally and cook until they soften and turn mushy, which will take about 5–7 minutes. -
Spice It Up:
Once the tomatoes are cooked, add the spice powders: red chilli powder, coriander powder (dhania), turmeric powder (haldi), and salt to taste. Mix everything well to combine and release the flavors of the spices. -
Add Kaddu and Wadi:
Now, add the diced pumpkin (kaddu) and the moong dal wadi (badi) to the pan. Gently stir everything together, allowing the pumpkin and wadi to soak up the spices. Sauté for about 3–5 minutes to let the ingredients mingle. -
Simmer the Sabzi:
Pour in 1/2 to 3/4 cup of water to help cook the pumpkin. Cover the pan and let the sabzi cook for about 15–20 minutes, or until the pumpkin is soft and cooked through. Stir occasionally to prevent burning and ensure everything is cooking evenly. -
Final Touches:
Once the water has evaporated and the sabzi has come together, turn off the stove. Transfer the Petha Wadi Sabzi to a serving bowl and garnish with fresh coriander (dhania) leaves for a burst of freshness.
Serving Suggestions
This Petha Wadi Sabzi pairs wonderfully with Homemade Butter Naan, Kashmiri Style Paneer Masala, and a refreshing Kachumber Salad (made with cucumber, onion, and tomatoes). This combination provides a balanced and satisfying meal, perfect for a hearty dinner.
Tips and Variations:
- Wadi Substitute: If you can’t find moong dal wadi, you can substitute it with other types of lentil fritters or dumplings.
- Spice Level: Adjust the number of green chillies based on your spice tolerance.
- Add Vegetables: Feel free to add other vegetables like carrots or peas to increase the nutritional content of this dish.
Petha Wadi Sabzi is not only a flavorful dish but also a rich source of protein and other essential nutrients, making it a great choice for a wholesome, vegetarian meal.
