After-Hours Care Appointments

One-Pan Vegetable Sabzi

Written by: Shannon Corlett, MS, RDN, LDN

Prep Time: 10 minutes

Cook Time: 20 minutes

Makes: 4 servings

Suggested Spices
½ teaspoon black pepper
½ teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon turmeric
½ teaspoon ground mustard
½ teaspoon cinnamon
½ teaspoon cayenne

Ingredients
1 tablespoon oil
3 cloves minced garlic
1 small head cauliflower
1 cup green beans
½ cup carrots
1 medium zucchini
1 cup baby potatoes, quartered
¼ cup water
⅓ cup green peas, thawed if frozen

Directions

  1. Cut cauliflower, green beans, carrots, zucchini, and potatoes into bite-sized (about 1-inch) pieces.  
  2. Mix all spices in a bowl and set aside.  
  3. Heat the oil in a large skillet over medium heat. Add the garlic and cook until golden. 
  4. Add the spice mixture and cook for about 30 seconds. Then toss in all vegetables except the peas and ¼ cup water, stirring in the spice mixture. Cover and cook for 12 minutes. 
  5. Add the peas and cook for another 5 minutes. 
  6. Remove from heat and serve. 

Nutritional Information per Serving:

Calories: 116, Fat: 4g, Protein: 4g, Carbohydrates: 18g, Fiber: 4g, Sodium: 40mg

Nutrition Tip: This colorful veggie dish pairs perfectly with a vegetarian or meat-based protein. For plant-based options, try dal (lentils), hummus, or tofu. Chicken, lamb, or lean beef are also delicious options. A small amount of brown rice or a whole grain wrap could also be added to the meal as carbohydrate source. Missing a seasoning? No problem, there are plenty of flavors to enjoy. Increase or decrease the amount of cayenne to adjust how spicy your vegetables turn out.

Adapted from: https://www.veganricha.com/2017/03/8-spice-veggie-stir-fry-vegetable-masala-subzi.html

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Categories: Healthy Living
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