Exceptional nutritional value
Indian mixed vegetable sabzi cooked with onion, tomato and spices.
Mixed vegetable sabzi is an everyday Indian curry of potatoes, cauliflower, carrots, green beans and peas cooked in oil with cumin, onion, tomato, ginger, garlic and ground spices until almost dry. A 250 g serving has about 210 kcal, 7 g fiber, a quarter of a day's vitamin A and a third of the vitamin C; the oil gives about 40% of the calories. Using 2 tbsp of oil instead of 3 saves about 30 kcal per serving.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.1g | 3.8% |
| Fat | 4.2g | 6.0% |
| Carbs | 11g | 3.7% |
| Simple Sugars | 3.85g | Estimate |
| Complex Carbs | 4.45g | Estimate |
| Fiber | 2.7g | 10.8% |
| Water | 81g | 3.2% |
| Calories | 85 | 3.8% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.47 | g | 2.4% |
| Monounsaturated | 0.85 | g | 3.4% |
| Polyunsaturated | 2.61 | g | 20.1% |
| Omega-3 | 0.783 | g | Estimate |
| Omega-6 | 1.827 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 13.1 | mg |
| Vitamin E | 1.72 | mg |
| Selenium | 0.79 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 92.9 | mcg | 10.3% |
| vitamin B1 | 0.064 | mg | 5.3% |
| vitamin B2 | 0.049 | mg | 3.8% |
| vitamin B3 | 0.737 | mg | 4.6% |
| vitamin B6 | 0.142 | mg | 8.4% |
| vitamin B9 | 21.6 | mcg | 5.4% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 13.1 | mg | 14.6% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 1.72 | mg | 11.5% |
| vitamin K | 15.2 | mcg | 12.7% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 29.5 | mg | 2.9% |
| iron | 0.964 | mg | 5.4% |
| magnesium | 21.5 | mg | 5.4% |
| phosphorus | 50.5 | mg | 7.2% |
| potassium | 315 | mg | 12.1% |
| sodium | 323 | mg | 14.0% |
| zinc | 0.363 | mg | 3.3% |
| copper | 0.089 | mg | 9.9% |
| manganese | 0.291 | mg | 12.7% |
| selenium | 0.787 | mcg | 1.4% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 44 | mg | 6.3% | 94% |
| Isoleucine | 73 | mg | 5.2% | 83% |
| Leucine limiting | 113 | mg | 4.1% | 64% |
| Lysine | 136 | mg | 6.5% | 97% |
| Methionine | 54 | mg | 5.1% | 80% |
| Phenylalanine | 127 | mg | 7.3% | 106% |
| Threonine | 90 | mg | 8.6% | 123% |
| Tryptophan | 20 | mg | 7.1% | 104% |
| Valine | 101 | mg | 5.5% | 87% |
Values per 100 g
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Heat the oil in a wide pan over medium heat, add the cumin seeds and fry until they sizzle, then add the onion and cook for 6 minutes until golden.
Add the ginger-garlic paste and cook for 1 minute, then add the tomatoes and cook for 5 minutes until soft.
Stir in the turmeric, chili powder and coriander and cook for 1 minute until the oil separates.
Add the potatoes, cauliflower, carrots and beans with the salt and stir to coat them with the masala.
Pour in the water, cover and cook on low heat for 15 minutes, stirring once or twice.
Add the peas and cook uncovered for 5 minutes until all the vegetables are tender and the curry is almost dry.
Sprinkle with the garam masala and cilantro and serve with roti or rice.