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Indian Vegetables or Vegetable Sabji is best described as sautéd veggies with roasted Indian spices to amp up the flavor.It’s a delicious side dish, or can be a main meal when served with roti, daal, or spiced yogurt for protein!
One of the things I love about my dad’s cooking is it’s classic homestyle Indian food made super easy (and healthy).
He and my mom both believed that you could create a great meal without having to spend hours and hours in the kitchen (which is a belief that clearly rubbed off on me).
One of my dad’s specialities is this easy Indian vegetables recipe. It’s best described as sautéd veggies with roasted Indian spices that really amp up the flavor.
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I remember he used to make this delicious dish for me when we needed a quick and easy meal. He’d serve it with roti, a type of Indian bread, and a simple dal or even just spiced yogurt for protein and flavor.
This is a recipe that absolutely anyone can make.
It literally takes about 5 minutes of prep time and 10 minutes max of cooking time.
In that time, if you just heat up some roti and stir some curry powder, salt & cumin into some Greek Yogurt, you’ll have a complete meal in 15 minutes. As you taste this vegetable sabji, it will instantly transport you to a homey kitchen in India.
Make it a main meal by adding some healthy lean protein
Super flavorful and perfectly spiced
Authentic Indian flavors
🥘 Ingredients
Indian Spices: You’ll need black mustard seeds, cumin seeds, asafetida, turmeric, and cayenne pepper. Using the seeds rather than ground spices helps to permeate the vegetables with the aroma and flavor of the spices. You can find these spices in most grocery stores, but you can also find them at a specialty spice shop, or Indian grocery store.
The spices above are basically the “base” of most Indian sabjis (vegetable curry type mixes). I keep them in a pretty traditional Indian Spice Tin that you can get at any Indian Grocery Store or even online.
Frozen Mixed Vegetables: This recipe is ultra easy to make because it uses frozen mixed vegetables. Rather than taking the time to chop all the veggies yourself, everything is ready to go! I recommend finding a mix with a bunch of different vegetables. I used one with green beans, peas, carrots, and corn.
Olive Oil: A touch of olive oil is all that’s needed to sauté the spices and vegetables and create a truly flavorful dish! You can also use avocado oil or coconut oil if you prefer. If you don’t need to keep this dish vegan, you can also use ghee.
Change the veggies: You can use the same base of spices and add in any other veggies you like! This quick Indian vegetables recipe would also taste great with green leafy vegetables, seasonal vegetables that are available in your local grocery store, or traditional Indian vegetables like broad beans, bitter gourd or bitter melon, bottle gourd (or other gourds / squashes), okra (or bhindi).
Try different spices: Try throwing in a couple of fresh curry leaves or fenugreek leaves while the spices are tempering to add a more herbal flavor, or add in some minced garlic, ginger and a sprinkle of ground cardamom for additional aromatics. If you want more heat, try adding some red chilies, black pepper, or cayenne pepper. You can also sprinkle with sesame seeds for added texture to finish this dish.
🔪 Instructions
Temper Your Spices: Heat olive oil over medium-high heat in a large skillet – and add mustard & cumin seeds. Let them fry in the oil until they “pop” (you’ll hear the popping/sizzling noise). Once they pop, add the hing, turmeric, cayenne (or green chili) and reduce to medium heat.
Cook The Veggies: Stir the spices, and then add the veggies. Stir the veggies until the spices are evenly incorporated. Let the veggies cook, continually stirring for about 10 minutes. Add salt to taste in the last minute or so of cooking.
Serve hot or at room temperature! Top with some diced cilantro, serve with whole wheat naan, roti, or rice.
❓Recipe FAQs
What are the native vegetables in India?
Some of the native vegetables to India include cauliflower, cabbage, calabash, chili pepper, eggplant, garlic, lemon, okra, onion, potato, sweet potato, turnip, tomato, taro, fenugreek, coriander, and yams. Add some green vegetables to your sabji with some of these native vegetables to create a super flavorful and authentic dish.
What is the most popular vegetable in India?
Potatoes are the most popular vegetable in Indian cuisine. Root vegetables such as potatoes, or sweet potatoes, are used in a variety of dishes. It’s a versatile vegetable that is used in curries and sabjis.
Are Indian Vegetables Healthy?
Yes! This dish is super healthy and flavorful! The combination of vegetables and spices has vitamins and minerals, and lots of fiber! Here’s what else makes this one of the healthiest Indian vegetable recipes you can make:
Rich in Essential Nutrients: Green beans, carrots, corn, and peas are an excellent source of nutrients. Peas have vitamin C and E, plus zinc, and antioxidants that help your immune system. Carrots are high in beta carotene, biotin,potassium, and vitamins A, and B6.
Good Source of Protein and Fiber: Peas are particularly high in plant-protein. When paired with coconut milk yogurt, and dal, this recipe is an excellent source of protein! Additionally, the combination of vegetables makes this side dish high in fiber – one serving has has 6 grams of fiber. That’s a quarter of the recommended daily fiber intake!
Low Calorie: This recipe uses just enough oil to cook the veggies without making them greasy and helps to keep this Indian dish low in calories. 1 huge serving has under 150 calories!
What vegetables go well with Indian food?
Some of the most popular vegetable dishes from India that pair with all Indian foods include: Aloo Gobi (Cauliflower + Potatoes), Bhindi (Okra), Palak (Spinach), and a variety of others like Cabbage, Green Beans, Eggplant and Squash.
👪 How To Serve
With Grains: Serve these Indian spiced vegetables with whole wheat roti, homemade naan, traditional basmati rice, quinoa, or brown rice.
With Side Dishes: Indian vegetable recipes typically are served with dal (which are stewed lentils), and/or spiced coconut milk yogurt for a main course. You can also serve with a variety of salads — a simple tomato, cucumber and onion salad goes great with this recipe.
🧊 How To Store
Allow the vegetable sabzi to cool completely. Transfer to an air tight container. Store in the refrigerator for 3-5 days. When ready to reheat warm in the microwave.
This recipe will also keep in the freezer for up to 2 months! To defrost, thaw in the fridge overnight, then heat in a pot over medium-low heat, or in the microwave for 1-2 minutes before serving.
💭 Expert Tips
Make sure to temper your spices before adding your vegetables – this will allow them to fully “bloom” and become aromatic, giving your veggies the best flavor possible!
If you prefer, use fresh vegetables. You may have to alter the cooking time with fresh vs. frozen veggies.
A great way to make this recipe your own is to add a mix of vegetables you like best! Leafy greens, red onion, French beans are all excellent additions.
🍲 More Indian Recipes!
Cauliflower Sabji
Vegan Palak Paneer
Red Lentil Dahl
25 Vegetarian Indian Recipes with a Healthy Makeover
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5 from 13 votes
Indian Vegetables Recipe
Indian Vegetables or Vegetable Sabji is best described as sautéd veggies with roasted Indian spices to amp up the flavor.It's a delicious side dish, or can be a main meal when served with roti, daal, or spiced yogurt for protein!
Heat olive oil over medium/high heat – and add mustard & cumin seeds. Let them fry in the oil until they “pop” (you’ll hear the popping/sizzling noise)
Once they pop, add the hing, turmeric, cayenne (or green chile)
Stir the spices, and then add the veggies. Stir the veggies until the spices are evenly incorporated. Let the veggies cook, continually stirring for about 10 minutes. Add salt to taste in the last minute or so of cooking.
Make sure to temper your spices before adding your vegetables – this will allow them to fully “bloom” and become aromatic, giving your veggies the best flavor possible!
If you prefer, use fresh vegetables. They will require slightly more cooking time.
A great way to make this recipe your own is to add a mix of vegetables you like best! Leafy greens, red onion, French beans are all excellent additions.
Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants. Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet. One cup of raw spinach is mostly made up of water and contains only 7 calories .
Sabzi, or subji, is an Indian term that defines simply a "vegetable dish." Sabzi comes from the Persian word sabz, which means green, and is similar to the English expression "greens." However, all vegetables can be included in a sabzi, and the preparation can take many forms, such as serving it with or without liquid.
Explanation: Potatoes are the most consumed vegetable in India, with a share of 20% in total vegetable spending. The headline number of the all-India share in vegetable consumption actually hides the dominance of onions in vegetable consumption in large parts of the country.
1. DD FREE DISH | Doordarshan – Prasar Bharati. Since December 2004, Prasar Bharati has given DD Free Dish DTH, formerly known as FREE FISH or DD Direct+. There is a FREE DTH service available all over India.
Whether lunch or dinner, the subzis play important roles in balancing the meal, not just in taste and texture but on the nutritional front too. Vegetables are nature's gift to us - low in calories but in rich in fibre, vitamins, minerals and antioxidants that help fight diseases.
Noun. sabzi (countable and uncountable, plural sabzis) (India) Any green vegetable. (India) The larger leaves and the seed capsules of Indian hemp which are used to make bhang.
To boost your daily nutrition, aim to eat about 2 cups of dark, leafy greens like collards every day. Two cups of raw greens is equal to 1 cup of vegetables, and 2.5 cups is recommended daily for a 2000-calorie diet.
The staple Indian diet consists of roti, rice, dal, chutney, pickle, beans and legumes along with meat or chicken or fish. These can vary from region to region with addition of several other components, but listing them here will be an impossible task.
Matar Paneer is a North Indian dish consisting of peas and paneer cooked in a mild tomato sauce like the Butter Chicken, except Matar Paneer is seasoned with Garam Masala, a blend of ground spices. Matar Paneer is traditionally served with Indian bread such as naan or aloo paratha but is also eaten by some with rice.
Curry is one of India's most popular and well-known dishes. Tomato-based curries are known as the ultimate comfort food in India, and countries all over the world have adopted this opinion too.
The brinjal was given the title of King of Vegetables because of its astonishingly awesome purple covering, and also the juicy and rich nutritional values in them. Eggplant, aubergine, and brinjal are members of the Solanaceae family.
1. Pulses & Legumes. Pulses, beans, and legumes are the most healthy Indian food that you can find! They are not only loaded with nutrients but also packed with protein.
It is one such dish that is loved by people worldwide. This heavenly delicious dish is made with a blend of various Indian spices along with chicken that is marinated overnight; it gives it a mouthwatering and robust flavor.
1. Sushi (Japan) Source Prepared with vinegared rice and a wide range of ingredients including seafood, vegetables, and sometimes fruits. Sushi tastes best when served with wasabi, pickled ginger, and soy sauce.
Made with whole wheat, it is healthy and can be paired with anything from curries and dry vegetables to dals and meats. It has a myriad list of health benefits to offer and is enriched with nutrients such as vitamin (B1, B2, B3, B6, and B9), iron, calcium, phosphorus, magnesium and potassium.
Choosing healthy vegetables can provide a complete range of vitamins, carbohydrates, fibre, minerals, and antioxidants, all of which improve overall health and aid in weight management. Some of the best 'sabzis' for weight loss are Bhindi masala, Palak paneer, soya bhurji, Egg bhurji, and mixed veg.
But lately, Indian food has begun to be categorised as unhealthy because it is being linked to high sugar and high carb food which can contribute to high cholesterol. Traditional Indian food, however, is not only healthy, but is also incredibly tasty with a lot of health benefits.
Here in this article, we have got you an extensive list of 93 healthy and nutritious vegetables that are a powerhouse of vital nutrients. Indian vegetables also make a part of this list that will convince you to add them in your daily diet.
Known to some as "Iran's national dish", ghormeh sabzi is a stew made of several types of herbs, red kidney beans, Persian dried limes and lamb. The base of this amazing dish is herbs sauteed in oil and mixed with lamb and beans, cooked over medium heat to perfection, then served with Persian rice and tahdig or kateh.
What is Sabji? “Sabji” in Punjabi (or “sabjee” in Hindi) means “vegetables” or “vegetable dish.” The word “sabji” comes from the Hindi word “sabz,” which means “vegetable.” Sabji is typically made with a mix of fresh vegetables, spices, and herbs.
Curry is quite varied, but often carries the flavors of Asian spices (think: cumin, coriander, red chili powder, turmeric, garlic, and ginger) It has a deep earthy, savory, and umami flavor, but there are a thousand variations depending on the ingredients.
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
Vegetables are usually grouped according to the portion of the plant that is eaten such as leaves (lettuce), stem (celery), roots (carrot), tubers (potato), bulbs (onion) and flowers (broccoli). A fruit is the mature ovary of a plant. So a tomato is botanically a fruit but is commonly considered a vegetable.
Moist-heat cooking methods, such as boiling and steaming, are the healthiest ways to prepare meats and produce because they're done at lower temperatures.
Thali. Not one dish, but a spread of many. A thaili, or set meal, is a platter of different Indian dishes, ranging from as few as six, to as many as 20, often indulging rice, papadum, curd, chapati, dal, other veg curries, sambar, pickle, dessert, and a lot of brilliance in between.
Samosas, aloo tikkis (fried potato cutlets), dosas, jalebis (sugar-soaked funnel cakes) and freshly roasted nuts are all safe bets. Why? Because they've been cooked in hot oil or were slow roasted to kill all bacteria.
Choose to steam, bake, grill, braise, boil or microwave your foods, rather than deep fry them. Use non-stick cookware. Microwave or steam your vegetables instead of boiling them to retain the nutrients.
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