Purine Mixed Vegetable Stir-Fry
Lunch • India
How to Make Purine Mixed Vegetable Stir-Fry (Traditional & Healthy Version)
Purine Mixed Vegetable Stir-Fry is a vibrant and nutritious Indian dish, perfect for lunch or as a light meal. This stir-fry brings together a medley of seasonal vegetables, cooked with traditional Indian spices on a tawa (griddle) for that authentic home-style flavor. The dish is rooted in the everyday vegetarian cuisine of India, where such sabzi preparations are commonly enjoyed with phulka (roti) or as a side with dal and rice. The beauty of this recipe lies in its adaptability; you can use a variety of locally available vegetables, making it ideal for any time of the year. Lightly spiced with haldi (turmeric), jeera (cumin), and hing (asafoetida), this healthy stir-fry is low in oil and high in fiber, vitamins, and minerals. It’s the perfect addition to a balanced Indian thali, especially during festivals like Navratri or during seasonal fasting, when satvik (pure vegetarian) meals are preferred. With its colorful mix of veggies and aromatic tadka (tempering), Purine Mixed Vegetable Stir-Fry is both delicious and visually appealing, making it a family favorite. Its quick preparation and health-conscious ingredients make it a top choice for those tracking calories or following a vegetarian diet.
Ingredients(for 1 bowl (approx. 200g))
- 2 cups (chopped) Mixed vegetables (carrot, beans, capsicum, peas, cauliflower) (gajar, phali, shimla mirch, matar, gobi)
- 1 medium Onion (pyaz, sliced)
- 1 medium Tomato (tamatar, chopped)
- 1 Green chilli (hari mirch, finely chopped) - optional
- 1 inch Ginger (adrak, grated)
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Turmeric powder (haldi)
- 1/4 tsp Red chilli powder (lal mirch) - optional
- a pinch Asafoetida (hing) - optional
- to taste Salt (namak)
- 1 tsp Mustard oil (sarson ka tel; use cold-pressed if possible)
- 2 tbsp Fresh coriander leaves (hara dhania, chopped, for garnish) - optional
Instructions
- 1
Wash and chop all the vegetables uniformly. Keep them ready for quick cooking.
5 minutes
Use seasonal veggies for best flavor and nutrition.
- 2
Heat mustard oil in a tawa or kadhai over medium flame. Once hot, add cumin seeds and let them splutter. Add a pinch of hing for aroma.
2 minutes
Do not overheat mustard oil to avoid bitterness.
- 3
Add sliced onions, ginger, and green chilli. Sauté until onions turn translucent.
3 minutes
You can skip green chilli for a milder flavor.
- 4
Mix in the chopped tomatoes, turmeric powder, and red chilli powder. Cook until tomatoes soften.
3 minutes
Cover the pan to speed up softening of tomatoes.
Why This Dish is Healthy
Purine Mixed Vegetable Stir-Fry is a wholesome, low-fat, and high-fiber recipe, making it ideal for weight loss and maintaining healthy blood sugar levels. Its reliance on a variety of vegetables ensures a broad spectrum of antioxidants, vitamins, and minerals. This stir-fry is satvik, light on the stomach, and uses minimal oil, making it a heart-friendly and digestion-friendly meal.
This Indian mixed vegetable stir-fry is packed with dietary fiber, plant-based protein, and essential micronutrients such as vitamin A (from carrots), vitamin C (from capsicum and tomatoes), and folate (from peas). Using minimal oil and no cream or heavy masalas makes it low in calories. The inclusion of turmeric, ginger, and coriander adds anti-inflammatory and digestive benefits. The dish is naturally gluten-free if served without roti and can easily be adapted for vegan diets.
Pro Tips
- 💡Tip 1: Always use seasonal, fresh vegetables for best nutrition and taste.
- 💡Tip 2: Do not overcook; keep vegetables slightly crunchy for maximum nutrients.
- 💡Tip 3: Add a sprinkle of roasted sesame seeds or flaxseed powder for extra health benefits.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or microwave before serving. Avoid freezing as vegetables can lose texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
