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
- 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)
- 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)
- a pinch Asafoetida (hing)
- 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)
Step-by-step instructions
Step 1 · Wash and chop all the vegetables uniformly
Wash and chop all the vegetables uniformly. Keep them ready for quick cooking.
Step 2 · Heat mustard oil in a tawa or kadhai over medium flame
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.
Step 3 · Add sliced onions
Add sliced onions, ginger, and green chilli. Sauté until onions turn translucent.
Step 4 · Mix in the chopped tomatoes
Mix in the chopped tomatoes, turmeric powder, and red chilli powder. Cook until tomatoes soften.
Step 5 · Add all mixed vegetables and salt
Add all mixed vegetables and salt. Stir well to coat the veggies with spices.
Step 6 · Cover and cook on low flame for 8-10 minutes
Cover and cook on low flame for 8-10 minutes, stirring occasionally until vegetables are tender yet crisp.
Step 7 · Uncover
Uncover, increase heat, and stir-fry for another 2 minutes to evaporate excess moisture.
Step 8 · Garnish with fresh coriander leaves and serve hot with phulka
Garnish with fresh coriander leaves and serve hot with phulka, roti, or as a side with dal-rice.
Why this recipe 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.
A note on tradition
Mixed vegetable stir-fries are a staple across Indian households, especially in North Indian homes. They are often made during festivals like Navratri as part of a satvik meal, excluding onion and garlic. Each region in India adds its own twist—Bengalis may add a pinch of panch phoron, while in South India, curry leaves are common. It’s a versatile dish, prepared for everyday lunches or as part of festive thalis.