Garden Delight Veggie Medley
Best For
Lunch
Dinner
INGREDIENTS Vegetables
• 1 cup chopped cauliflower
• 1 cup chopped carrot
• ½ cup green peas
• ½ cup chopped green beans
• ½ cup chopped potato
• ¾ cup water
Gravy
• 1 cup chopped tomatoes
• ½ cup chopped red bell pepper
• ⅓ cup sunflower seeds, soaked
• 1½ teaspoons grated ginger
• 1 teaspoon cumin seeds, roasted
• 1 teaspoon fennel seeds
• 1 small green chili
• 1½ teaspoons rock salt
Topping
• 2 tablespoons chopped coriander
• 2 teaspoons sunflower seeds, roasted (optional)
PREPARATION
Soak ⅓ cup sunflower seeds in water for about 6 hours.
Method
1. Place all the vegetables in a pot. Sauté them for 2-3 minutes.
2. Add the water, close with lid and let it cook on a medium flame for 15-20 minutes until soft. Add more water if needed.
3. Place all the gravy ingredients into a blender and blend until smooth.
4. Once the vegetables are cooked, turn off the stove, add in the gravy and mix well. Cover the pot for 5 minutes to allow the flavors to come together.
5. Garnish with fresh coriander and roasted sunflower seeds.
6. Serve with chapati and green chutney.
Nutritional Value:
- Cauliflower provides fiber, vitamins C and K, and antioxidants that support immune health and reduce inflammation.
- Carrots are rich in beta-carotene, promoting eye health and providing antioxidants.
- Green peas offer protein, fiber, and essential vitamins and minerals, aiding in muscle repair and overall health.
- Green beans contain vitamins A, C, and K, as well as folate and fiber, supporting bone health and digestion.
- Potatoes provide potassium, vitamin C, and B vitamins, supporting nerve function and energy metabolism.
- Sunflower seeds are rich in healthy fats, protein, vitamin E, and selenium, benefiting heart health and skin health.
- Tomatoes offer vitamin C, potassium, and lycopene, which may reduce the risk of certain cancers and support heart health.
- Red bell peppers are high in vitamin C and antioxidants, promoting skin health and immune function.
- Ginger and chili add flavor and contain compounds that aid digestion and boost metabolism.
- Coriander is rich in antioxidants and may help lower blood sugar levels.
Benefits:
- Immune Support: Rich in vitamins and antioxidants, this dish boosts immune function and protects against illnesses.
- Heart Health: Nutrient-rich ingredients like tomatoes, green beans, and sunflower seeds support heart health and lower cholesterol levels.
- Digestive Aid: Fiber from vegetables and sunflower seeds aids digestion and promotes a healthy gut.
- Weight Management: Low in calories and high in fiber and protein, this dish helps in weight management and keeps you feeling full for longer.
- Eye Health: Carrots and bell peppers are rich in vitamin A and antioxidants, promoting good vision and eye health.
- Bone Strength: Green beans and cauliflower provide vitamins and minerals essential for bone health and strength.
- Skin Nourishment: Vitamin E from sunflower seeds and antioxidants from tomatoes and bell peppers nourish the skin and prevent premature aging.
- Energy Boost: Potatoes and sunflower seeds provide carbohydrates and healthy fats, giving you sustained energy throughout the day.
- Vegan-Friendly: This recipe is entirely plant-based, making it suitable for vegans and vegetarians.
- Flavorful and Versatile: The blend of spices and vegetables creates a delicious and versatile dish that can be enjoyed on its own or paired with various sides.
February 26, 2024
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