Vegetable Masala Medley is a delightful combo of veggies sautéed to perfection, with the right amount of spices. It has a little kick to it, goes great with roti or rice, or even makes a great side dish for a main course.
Daily Vegetable Intake Goals
Did you know that Harvard Health recommends a daily intake of at least 3 servings of vegetables and 2 servings of fruit? They suggest about half a cup serving of each (uncooked). Salads are a great way to get leafy greens in your diet. I’m personally not a big fan of salad as a main meal, which is unfortunate. I compensate for this by cooking a wide variety of veggies paired with a side salad as part of my main meal. While on the subject of veggies and fruits, do check out our Veggie Parade and Fruit Parade posts.
Roti/Paratha/Chapati & Veggies
Over the years I have stuck to a meal plan that has worked well for me. As part of the plan, I eat two whole wheat rotis (Indian flat bread, also referred to as parathas or chapatis) for dinner. I add a dash of ground flax seeds to the dough mix. Occasionally I also add fresh fenugreek or spinach. I enjoy these mostly with a side of veggies and a salad.
Vegetable Masala Medley
Vegetable Masala Medley
While I’ve used green beans, carrots, cabbage and potato for this dish, there is no hard and fast rule on what veggies to add to this dish. Sometimes I try this with cauliflower and bell pepper, instead of cabbage and green beans. Onions and tomatoes complete the flavor profile. I add turmeric, chili powder (cayenne pepper) and garam masala to spice up the dish. If you find garam masala too spicy, feel free to substitute it with coriander powder.
A diet rich in vegetables can reduce the risk of heart disease, stroke, blood pressure and so on. Vegetables are a great source of fiber and a host of other nutrients. Harvard Health recommends about 3 servings of vegetables daily. This dish combines 3 or more vegetables, providing a good amount of fiber and nutrients.
Check out some of our delicious and nutritious veggie recipes here:
- Easy Broccoli-Cauliflower Sauté
- Gobi Pakora: Air Fryer Cauliflower & Broccoli Fritters
- Broccoli Corn Stir Fry
- Gobi Matar
- Stir Fry Sprouts & Veggies
- Aloo Gobi
- Yummy Green Beans & Potato Curry
- Baingan Bartha-Roasted Eggplant Curry
- Bottle Gourd Fenugreek Curry
- Bhindi (Okra) Masala
- Bhindi (Okra) Ki Bhujia
- Easy Mung Sprouts Masala
- Delish Bell Pepper & Eggplant Sauté!
- Cabbage & Carrot Masala
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Vegetable Masala Medley
Ingredients
- 1 Cup Cabbage - Fine cut
- 1/2 Cup Green Beans - Fine cut
- 1/2 Cup Carrots - Fine cut
- 1/2 Cup Potato - Fine cut
- 1/2 Cup Onion - Fine cut
- 1/4 Cup Tomato - Fine cut
- 1/2 Teaspoon Cumin Seeds
- 1/4 Teaspoon Turmeric Powder
- 1/2 Teaspoon Red Chili Powder - Or to taste
- 1/2 Teaspoon Garam Masala - Or to taste. You can make your own Garam Masala!
- 1/2 Teaspoon Sea Salt - Or to taste
- 2 Tablespoons Olive Oil
- 1/8 Cup Filtered water - For Instant Pot Only
Instructions
- Cut all vegetables and set aside in a bowl.
Instant Pot (IP)
- Set IP on 'Sauté' mode, add oil and wait for the 'hot' sign. Add cumin seeds, allow them to crackle. Add all the cut veggies, turmeric and chili powders, salt and stir occasionally for 3 to 4 minutes. Add garam masala and mix well.
- Add water, mix, set lid, and set to 'Steam' mode for 5 minutes. Allow for natural pressure release, remove and transfer to bowl.
Stove Top
- Heat oil in a pan on medium heat. Once the oil is hot, add cumin seeds, allow them to crackle. Add all the cut veggies, turmeric and chili powder, salt and stir occasionally for 3 to 4 minutes. Set lid and leave for a couple of minutes and stir again. Add garam masala and mix well.
- Transfer to serving bowl. Serve hot with fresh roti/paratha/chapati.
Notes
Nutrition
