Indian Vegetables: Quick & Healthy Vegetable Sabji
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Indian Vegetables or Vegetable Sabji is best described as sautéd veggies with roasted Indian spices to amp up the flavor. It’s a delicious side dish, or can be a main meal when served with roti, daal, or spiced yogurt for protein!
One of the things I love about my dad’s cooking is it’s classic homestyle Indian food made super easy (and healthy).
He and my mom both believed that you could create a great meal without having to spend hours and hours in the kitchen (which is a belief that clearly rubbed off on me).
One of my dad’s specialities is this Indian Vegetables recipe. It’s best described as sautéd veggies with roasted Indian spices that really amp up the flavor.
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I remember he used to make this delicious dish for me when we needed a quick and easy meal. He’d serve it with roti, a type of Indian bread, and a simple dal or even just spiced yogurt for protein and flavor.
This is a recipe that absolutely anyone can make.
It literally takes about 5 minutes of prep time and 10 minutes max of cooking time.
In that time, if you just heat up some roti and stir some curry powder, salt & cumin into some Greek Yogurt, you’ll have a complete meal in 15 minutes. As you taste this vegetable sabji, it will instantly transport you to a homey kitchen in India.
What You’ll Love About This Indian Vegetables Recipe…
- Quick and easy to prepare
- A simple side dish
- Make it a main meal by adding some healthy lean protein
- Super flavorful and perfectly spiced
- Authentic Indian flavors
Recipe Ingredients and Notes
Indian Spices: You’ll need black mustard seeds, cumin seeds, asafetida, turmeric, and cayenne pepper. Using the seeds rather than ground spices helps to permeate the vegetables with the aroma and flavor of the spices. You can find these spices in most grocery stores, but you can also find them at a specialty spice shop, or Indian grocery store.
The spices above are basically the “base” of most Indian sabjis (vegetable curry type mixes). I keep them in a pretty traditional Indian Spice Tin that you can get at any Indian Grocery Store or even online.
Frozen Mixed Vegetables: This recipe is ultra easy to make because it uses frozen mixed vegetables. Rather than taking the time to chop all the veggies yourself, everything is ready to go! I recommend finding a mix with a bunch of different vegetables. I used one with green beans, peas, carrots, and corn. You can also add in some green leafy vegetables if you want more variety, or use whatever seasonal vegetables are available in your local grocery store!
Olive Oil: A touch of olive oil is all that’s needed to sauté the spices and vegetables and create a truly flavorful dish! You can also use avocado oil or coconut oil if you prefer.
Tools and Equipment You’ll Need
Step by Step Instructions
Temper Your Spices: Heat olive oil over medium-high heat in a large skillet – and add mustard & cumin seeds. Let them fry in the oil until they “pop” (you’ll hear the popping/sizzling noise). Once they pop, add the hing, turmeric, cayenne (or green chili).
Cook The Veggies: Stir the spices, and then add the veggies. Stir the veggies until the spices are evenly incorporated. Let the veggies cook, continually stirring for about 10 minutes. Add salt to taste in the last minute or so of cooking.
Serve hot or at room temperature! Top with some diced cilantro, serve with whole wheat naan, roti, or rice.
Are Indian Vegetables Healthy?
Yes! This dish is super healthy and flavorful! The combination of vegetables and spices has vitamins and minerals, and lots of fiber!
- Rich in Essential Nutrients: Green beans, carrots, corn, and peas are an excellent source of nutrients. Peas have vitamin C and E, plus zinc, and antioxidants that help your immune system. Carrots are high in beta carotene, biotin, potassium, and vitamins A, and B6.
- Good Source of Protein: Peas are particularly high in plant-protein. When paired with coconut milk yogurt, and dal, this recipe is an excellent source of protein!
- High in Fiber: The combination of vegetables makes this side dish high in fiber. One serving has 6 grams of fiber. That’s a quarter of the recommended daily fiber intake.
Recipe FAQs
Some of the native vegetables to India include cauliflower, cabbage, calabash, chili pepper, eggplant, garlic, lemon, okra, onion, potato, sweet potato, turnip, tomato, taro, fenugreek, coriander, and yams. Add some green vegetables to your sabji with some of these native vegetables to create a super flavorful and authentic dish.
Potatoes are the most popular vegetable in Indian cuisine. Root vegetables such as potatoes, or sweet potatoes, are used in a variety of dishes. It’s a versatile vegetable that is used in curries and sabjis.
Serve with whole wheat roti, dal and/or spiced coconut milk yogurt for a complete meal. You can also serve with traditional basmati rice, or brown rice. Sprinkle with sesame seeds for added flavor and texture. If you think it needs a bit more spice, add a touch of black pepper.
Allow the vegetables to cool completely. Transfer to an air tight container. Store in the refrigerator for 3-5 days. When ready to reheat warm in the microwave.
This recipe will also keep in the freezer for up to 2 months! To defrost, thaw in the fridge overnight, then heat in a pot over medium-low heat, or in the microwave for 1-2 minutes before serving.
Top Tips for Making Indian Vegetables
- Make sure to temper your spices before adding your vegetables – this will allow them to fully “bloom” and become aromatic, giving your veggies the best flavor possible!
- If you prefer, use fresh vegetables. They will require slightly more cooking time.
- A great way to make this recipe your own is to add a mix of vegetables you like best! Leafy greens, red onion, French beans are all excellent additions.
More Indian Recipes To Try!
- Cauliflower Sabji
- Vegan Palak Paneer
- Red Lentil Dahl
- 25 Vegetarian Indian Recipes with a Healthy Makeover
If you have tried this Indian Vegetables recipe or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also, FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM, and PINTEREST to see more delicious, healthy, family-friendly food!
Indian Vegetables: Quick and Healthy Vegetable Sabji
Ingredients
- ½ tsp black mustard seeds
- ½ tsp cumin seeds
- 1 pinch hing (also known as asafetida)
- ⅓ tsp ground turmeric
- ⅙ tsp cayenne pepper or ½ of a green chili if you have one
- 1½ cups Frozen Veggies I like Trader Joe’s Organic Foursome veggie medley
- 2 tsp extra virgin olive oil
- Salt to taste
Instructions
- Heat olive oil over medium/high heat – and add mustard & cumin seeds. Let them fry in the oil until they “pop” (you’ll hear the popping/sizzling noise)
- Once they pop, add the hing, turmeric, cayenne (or green chile)
- Stir the spices, and then add the veggies. Stir the veggies until the spices are evenly incorporated. Let the veggies cook, continually stirring for about 10 minutes. Add salt to taste in the last minute or so of cooking.
- Serve with roti, daal and/or spiced yogurt.
Notes
- Make sure to temper your spices before adding your vegetables – this will allow them to fully “bloom” and become aromatic, giving your veggies the best flavor possible!
- If you prefer, use fresh vegetables. They will require slightly more cooking time.
- A great way to make this recipe your own is to add a mix of vegetables you like best! Leafy greens, red onion, French beans are all excellent additions.
What a great way to add some flavor to frozen veggies! I need to try a local Indian grocery store for the mustard seeds, I’ve been having trouble finding them elsewhere.
Thanks David! For the mustard seeds, an Indian store will definitely have them, or you can also find them online!
This looks and sounds so good! I already have all the ingredients so definitely one to make soon 🙂
Awesome! I’m sure you will love this recipe!
Roasted Veg Sabji, Roti, and Dal is my favorite combo. I am loving your version of this healthy sabji.
Thanks so much Sandhya! So glad you enjoyed it!
We are always looking for new ways to eat vegetables and this looks delicious. I love all the spices.
Thanks Dannii! I’m sure you will love this recipe!
What a colorful platter! Definitely worth a try. I think my kids will love this.
Thanks so much! I can’t wait to hear how they like it!
What is the spiced yogurt receipe?
Hi! It’s super simple – you just take 1 cup of plain, whole milk greek yogurt and mix it with 1/2 tsp curry powder and a dash of salt. You can also make various raitas which taste great but are a little more involved in terms of ingredients and time. Hope that helps!
Hi
Just wondering do you mix the yogurt with the veggies or just plonk it off to the side?
Thanks!
Hi Stephen! I usually serve the yogurt on the side, but you can certainly mix it with the veggies if you wish! 🙂
Hi Anjali
Reporting back, just made this recipe with the yogurt as suggested and it was delicious! It certainly is one way to make veggies easy and painless to eat, thanks.
Yay! I’m so happy to hear that Stephen!
Super awesome and delicious
So glad you liked it!
I randomly came upon your blog while trying to make something from the Trader Joe’s frozen veggies I have (the Green Fourome). This is SO DELICIOUS and easy. Will def be using this again and checking out more from your blog. Thanks for this one!
Omg yay!! I’m so happy this recipe worked out well for you! It’s one of those things I’ll often make when I have literally no time in the kitchen but need to get some vegetables on the table 🙂 Glad you enjoyed it!
I also found you on Facebook! Will be following you there to get more frequent updates. Love getting more veggies in my son’s diet!
Awww yay! Glad to hear it! Definitely keep me posted on how my other recipes turn out for you! 🙂
Can we directly use the frozen veggies or should we defrost before using. If yes, how?
Hi Akanksha! You can just use frozen veggies directly – you don’t need to defrost them or anything before use! Hope you love this recipe!
Such a yummy and easy recipe. Your blog has been a wonderful find. Thanks so much for these quick cool ideas. No excuses to order take out anymore 🙂 awesome work!
Awww thank you Daniella! Your comment brought a smile to my face. So glad you are enjoying my recipes and that you’re able to cook at home more easily!
I think this recipe just changed my life. It came out perfectly! So easy. Thank you!
Oh that’s wonderful! So happy to hear that Todd!
I’m really embarrassed that I haven’t heard of hing before. I’ll have to ask my mom if she uses it.
Aw! haha no worries – I’m sure you’ve heard of it but your mom probably just calls it something else. So good to meet you at the Foodbuzz Festival btw! Excited to try some of your recipes.
I will buy this bag and try this too, I am sick of lengthy cooking!!
Thanks for posting this
yay! no problem – let me know how you like it!! 🙂
Looks like a fun & easy recipe. Thanks
ွI like Indian food very much. Thanks for your step by step picture and explanation.
You have a really informative blog here for vegetarians and vegans. This is my first visit and I am already impressed with your varied collection of vegetarian recipes..Lovely
Thank you so much! 🙂
I agree with Malli, your blog is awesome for vegetarians. Thank you so much for your quick and healthy recipes. Also it is so easy to co-relate with the products which you can easily get at Trader Joes. Thanks again.
Thank you so much! So glad you like my blog and the recipes – let me know how they turn out for you! 🙂
This looks so delicious, great recipe! 🙂