Mixed Vegetable with Potato
Lunch • India
How to Make Mixed Vegetable with Potato (Traditional & Healthy Version)
Mixed Vegetable with Potato, known as 'Sabzi' in many Indian households, is a staple dish found across India. It brings together a medley of fresh, seasonal vegetables and 'aloo' (potatoes), sautéed with aromatic spices to create a flavorful and nourishing meal. This dish is celebrated for its versatility and balanced nutrition, making it a favorite for lunch, especially when paired with roti, phulka, or rice. Rooted in Indian culinary tradition, Mixed Vegetable with Potato is enjoyed in every region, with subtle variations in masalas and vegetables based on local produce. It is commonly prepared during family gatherings, festive occasions like Holi and Diwali, or as a comforting everyday meal. The dish perfectly balances taste and health, offering a vibrant mix of colors and nutrients on your plate. The comforting aroma of 'jeera' and 'hing', combined with the sweetness of carrots and peas, makes this sabzi a delightful and wholesome choice for all ages.
Ingredients(for 1 medium bowl (about 200g))
- 1 medium (100g) Potato (aloo)
- 1 small (50g) Carrot (gajar)
- 1/2 cup Green beans (phali) (chopped)
- 1/3 cup Green peas (matar) (fresh or frozen)
- 1/2 cup Cauliflower (gobhi) (small florets)
- 1 medium Tomato (finely chopped)
- 1 small Onion (finely chopped)
- 1 tablespoon Mustard oil or refined oil
- 1/2 teaspoon Cumin seeds (jeera)
- 1/4 teaspoon Turmeric powder (haldi)
- 1/4 teaspoon Red chilli powder (lal mirch) (adjust to taste)
- 1 teaspoon Coriander powder (dhaniya)
- 1/4 teaspoon Garam masala (optional) - optional
- a pinch Asafoetida (hing)
- to taste Salt
- 2 tablespoons Fresh coriander leaves (dhaniya patti) (chopped)
Instructions
- 1
Wash, peel, and chop all vegetables into small, uniform pieces for even cooking.
5 minutes
Prepping vegetables ahead saves time and ensures even texture.
- 2
Heat oil in a kadhai or deep pan over medium flame. Add cumin seeds and a pinch of hing; let them splutter.
2 minutes
Using mustard oil gives a traditional flavor, but refined oil works for a lighter taste.
- 3
Add chopped onions and sauté till translucent. Stir in the tomatoes and cook till soft and oil separates.
5 minutes
Sauteing onions and tomatoes forms the base masala, enhancing flavor.
- 4
Add turmeric, red chilli powder, coriander powder, and salt. Mix well and cook the spices for 1-2 minutes.
2 minutes
Roasting spices on low heat releases their full aroma.
Why This Dish is Healthy
This dish is a healthy choice because it uses fresh, unprocessed vegetables, is low in saturated fat, and provides a balanced mix of carbohydrates and proteins. It’s cooked with minimal oil and no cream, making it suitable for weight management and heart health. The diverse vegetables help maintain healthy blood sugar levels and promote satiety.
This Mixed Vegetable with Potato recipe is rich in dietary fiber, vitamins (A, C, and K), and essential minerals like potassium and magnesium. The inclusion of green peas and beans adds plant-based protein, while minimal oil usage keeps the fat content low. The variety of vegetables ensures a spectrum of antioxidants and micronutrients, supporting overall immunity and digestive health.
Pro Tips
- 💡Tip 1: Always cut vegetables uniformly for even cooking.
- 💡Tip 2: Use seasonal vegetables for maximum nutrition and taste.
- 💡Tip 3: Do not overcook; maintain a slight crunch in the vegetables for best texture.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in a microwave before serving. Avoid freezing as the texture of vegetables may change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 160.0 kcal |
