Nutrient-Packed Spinach and Mixed Vegetables Delight
Best For
Lunch
Dinner
Serves 3
Time: 40 mins
Ingredients
Gravy
- 2 cups chopped spinach
- 2 tablespoons watermelon seeds
- 1/4 cup cashews, soaked
- 1/4 teaspoon chopped green chili
- 1 small bay leaf
- 1/2 teaspoon grated ginger
- 1 1/2 cups water
Vegetables
- 2 tablespoons coriander seeds, crushed
- 1/2 cup chopped carrot
- 1/2 cup sweet corn
- 1/2 chopped cauliflower
- 1/2 cup chopped capsicum
- 1/4 cup chopped green beans
Other Ingredients
- few fenugreek leaves
- 1 teaspoon lemon juice
- 3/4 teaspoon cumin powder
- 1 teaspoon rock salt
- 1 tablespoon chopped coriander
Soak in Advance
Soak 1/4 cup cashews in water for 6 hours.
Method
- Heat a pot and add all the gravy ingredients. Stir and cover, then boil for 5 minutes on medium flame. Allow to cool for 15 minutes.
- Heat another pot, and dry roast the crushed coriander seeds for a minute on low flame.
- Add the remaining vegetable ingredients to the same pot, stir, and cover. Cook for 2 minutes on low flame, stirring regularly.
- Place the boiled gravy ingredients and their water into a blender, and blend until smooth.
- Pour the blended gravy into the pot with the vegetables. Cover, and cook for 10 minutes until soft.
- Switch off the stove and all the other ingredients, except the coriander. Stir, and cover for 10 minutes.
- Top with coriander and serve with chapati.
Benefits of the Recipe
- Rich in Vitamins and Minerals: The combination of spinach and mixed vegetables provides a wide array of essential vitamins and minerals, promoting overall health and well-being.
- Antioxidant Boost: Spinach, watermelon seeds, and various vegetables contribute antioxidants that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases.
- Heart-Healthy Ingredients: Cashews and spinach contain heart-healthy nutrients such as monounsaturated fats and folate, contributing to cardiovascular health.
- Digestive Health: The inclusion of green chili, ginger, and fenugreek leaves can aid digestion and may help alleviate digestive issues.
- Low in Sodium: The recipe utilizes rock salt, which is a healthier alternative to regular salt, helping to regulate sodium intake.
- Diverse Nutritional Profile: The variety of vegetables ensures a diverse range of nutrients, supporting overall nutritional needs and contributing to a balanced diet.
- Plant-Based Protein: Cashews and vegetables provide plant-based protein, making this recipe suitable for vegetarians and a good option for those looking to reduce meat consumption.
- Bone Health: Spinach is a good source of vitamin K, important for bone health and blood clotting.
- Weight Management: The high fiber content from vegetables can contribute to a feeling of fullness, potentially aiding in weight management.
- Flavorful and Wholesome: The blend of spices and herbs enhances the flavor without the need for excessive salt or unhealthy additives, making it a delicious and wholesome option.
This nutrient-packed recipe not only tantalizes the taste buds but also offers a myriad of health benefits, making it a great addition to a balanced and nutritious diet.
January 5, 2024
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