Heart-Healthy Vegetable Kadai

Savor the goodness of wholesome veggies with our **Heart-Healthy Vegetable Kadai**, a vibrant and nutritious take on the classic Indian dish. Bursting with the flavors of freshly ground coriander and cumin seeds, this one-pan wonder is loaded with colorful vegetables like bell peppers, carrots, cauliflower, and green beans, simmered in a spiced tomato base. With heart-smart olive oil and a medley of anti-inflammatory spices like turmeric and garam masala, this dish is as good for your health as it is for your taste buds. Ready in just 40 minutes, this nutrient-packed recipe pairs perfectly with whole-grain roti, brown rice, or quinoa, making it an ideal choice for a wholesome, plant-based meal. Perfect for clean eating, meal prep, or anyone looking for a delicious way to enjoy the benefits of vegetables!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 medium, diced Red bell pepper
• 1 medium, diced Green bell pepper
• 1 medium, sliced Carrot
• 1 cup Cauliflower florets
• 1 cup, chopped Green beans
• 1 large, finely chopped Onion
• 2 large, finely pureed Tomatoes
• 4 cloves, minced Garlic
• 1 inch, grated Ginger
• 1 tablespoon Coriander seeds
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 0.5 teaspoon (adjust to taste) Salt
• 1 tablespoon Olive oil
• 2 tablespoons, chopped Fresh cilantro
• 0.5 cup Water

Directions

Step 1

Heat a large non-stick pan or kadai over medium heat. Dry roast the coriander seeds and cumin seeds for 1-2 minutes until aromatic. Remove from heat, allow to cool slightly, and grind into a coarse powder using a mortar and pestle or spice grinder.

Step 2

In the same pan, heat 1 tablespoon of olive oil over medium heat. Add the chopped onions, garlic, and ginger. Sauté for 3-4 minutes until the onions are golden and translucent.

Step 3

Stir in the ground coriander-cumin mixture, turmeric powder, and red chili powder. Cook for 1 minute to bloom the spices.

Step 4

Add the tomato puree and salt. Cook for 5-6 minutes until the mixture thickens and oil begins to separate slightly from the paste.

Step 5

Lower the heat and add the diced red bell pepper, green bell pepper, carrot, cauliflower florets, and green beans. Stir to coat the vegetables evenly in the spice mixture.

Step 6

Pour in 0.5 cup of water, cover the pan, and allow the vegetables to cook on low-medium heat for 10-12 minutes until tender but not overcooked. Stir occasionally to prevent sticking.

Step 7

Once the vegetables are cooked, sprinkle garam masala over the dish. Mix well and cook for another 1 minute.

Step 8

Turn off the heat and garnish with freshly chopped cilantro.

Step 9

Serve hot with whole-grain roti, brown rice, or quinoa for a heart-healthy, balanced meal.

Nutrition Facts

Serving size	1274.4 grams (1274.4g)

Amount per serving	% Daily Value*
Calories	515

Total Fat 19.20g	25%
Saturated Fat 2.90g	14%
Polyunsaturated Fat 1.90g
Cholesterol 0mg	0%
Sodium 1474mg	64%
Total Carbohydrate 81.60g	30%
Dietary Fiber 25.10g	90%
Total Sugars 35.20g
Protein 16.20g	32%

Vitamin D 0IU	0%
Calcium 327mg	25%
Iron 10mg	54%
Potassium 2694mg	57%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 30.6%

Protein: 11.5%

Carbs: 57.9%