Vegetable Curry

Exceptional nutritional value

Indian mixed vegetable sabzi cooked with onion, tomato and spices.

Vegetable Curry — photo 1

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.

Macronutrients Distribution

Protein: 2.1g (12.1%)
Fat: 4.2g (24.3%)
Carbs: 11g (63.6%)
Fiber: 2.7g

Basic Nutritional Info

NutrientValueDV
Protein2.1g3.8%
Fat4.2g6.0%
Carbs11g3.7%
Simple Sugars3.85gEstimate
Complex Carbs4.45gEstimate
Fiber2.7g10.8%
Water81g3.2%
Calories853.8%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
55

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.47g2.4%
Monounsaturated0.85g3.4%
Polyunsaturated2.61g20.1%
Omega-30.783gEstimate
Omega-61.827gEstimate
Trans0g0.0%

Antioxidants

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.

CompoundAmountUnit
Vitamin C13.1mg
Vitamin E1.72mg
Selenium0.79mcg

Vitamins

VitaminAmountUnitDV
vitamin A92.9mcg10.3%
vitamin B10.064mg5.3%
vitamin B20.049mg3.8%
vitamin B30.737mg4.6%
vitamin B60.142mg8.4%
vitamin B921.6mcg5.4%
vitamin B120mcg0.0%
vitamin C13.1mg14.6%
vitamin D0 (0 IU)mcg0.0%
vitamin E1.72mg11.5%
vitamin K15.2mcg12.7%

Minerals

MineralAmountUnitDV
calcium29.5mg2.9%
iron0.964mg5.4%
magnesium21.5mg5.4%
phosphorus50.5mg7.2%
potassium315mg12.1%
sodium323mg14.0%
zinc0.363mg3.3%
copper0.089mg9.9%
manganese0.291mg12.7%
selenium0.787mcg1.4%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 44mg6.3%94%
Isoleucine 73mg5.2%83%
Leucine limiting113mg4.1%64%
Lysine 136mg6.5%97%
Methionine 54mg5.1%80%
Phenylalanine 127mg7.3%106%
Threonine 90mg8.6%123%
Tryptophan 20mg7.1%104%
Valine 101mg5.5%87%

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Values per 100 g

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Main Difficulty: Easy Servings: 4 Total: 55 min

Ingredients

  • Vegetable oil 3 tbsp
  • Cumin seeds 1 tsp
  • Onion, finely chopped 1 medium (130 g)
  • Ginger-garlic paste 1 tbsp (15 g)
  • Tomatoes, chopped 2 medium (200 g)
  • Ground turmeric, chili powder and ground coriander 1/2 tsp, 1 tsp, 2 tsp
  • Potatoes, peeled and cubed 2 medium (250 g)
  • Cauliflower florets 200 g
  • Carrots and green beans, cut into 2 cm pieces 200 g
  • Green peas 100 g
  • Water 150 ml
  • Garam masala 1 tsp
  • Salt 1 1/4 tsp (8 g)
  • Fresh cilantro, chopped 10 g
Prep
20 min
Cook
35 min

Instructions

  1. 1

    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.

  2. 2

    Add the ginger-garlic paste and cook for 1 minute, then add the tomatoes and cook for 5 minutes until soft.

  3. 3

    Stir in the turmeric, chili powder and coriander and cook for 1 minute until the oil separates.

  4. 4

    Add the potatoes, cauliflower, carrots and beans with the salt and stir to coat them with the masala.

  5. 5

    Pour in the water, cover and cook on low heat for 15 minutes, stirring once or twice.

  6. 6

    Add the peas and cook uncovered for 5 minutes until all the vegetables are tender and the curry is almost dry.

  7. 7

    Sprinkle with the garam masala and cilantro and serve with roti or rice.