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The Archives 2004-2020

Kanwal’s Healthy Kitchen: Subzi Masala

Now that warmer weather is approaching us, it’s time to eat right without sacrificing the famous desi flavors.  This recipe for subzi (hindi for vegetable) masala is not only very nutritious (you’ve got the whole rainbow of vitamins, carotenoids, and flavonoids here), but also very delicious. You’ll notice there is no liquid added to this dish at all. Instead, as you sauté the vegetables, they will give off their own flavorful liquid.

This is a great recipe to make ahead of time and portion out or make and freeze in individual servings for a healthy homemade TV dinner on those late work nights! My favorite part of this dish is how extremely quick and easy it is to make.


Ingredients:

1TB of olive oil

1 red onion, sliced thick

1 large tomato, cubed

1/2 head of broccoli florets

2 cups of button mushrooms, halved, quartered if large

1/2 eggplant, cubed

1 zucchini, cubed

1 red pepper, cubed

1 yellow pepper, cubed

4 carrots, quartered

1/2 bunch of cilantro, chopped

Spices:

2 Tablespoons of the following:

Ginger powder

Garlic powder

Cumin powder

Coriander powder

Red pepper flakes

Turmeric (use less if preferred)

Lemon juice

Freshly cracked pepper

1TB of chili powder

2tsp of salt, add more if needed

Preparation:

Heat up a large wok on the stove. Once heated, add the oil. Next add all the veggies. Keep the wok on high heat and char the vegetables by stirring them every couple of minutes. Turn the heat down to medium-low and add all of the spices and stir constantly to help release the liquids in the veggies. Keep stirring for about ten minutes, or until the veggies are tender.


Enjoy this hot meal with a couple of whole wheat rotis, or my shortcut version of corn tortillas toasted on an open flame!  Also, don’t forget to serve with yogurt on the side!

Servings 6
—KANWAL ULLAH

3 thoughts on “Kanwal’s Healthy Kitchen: Subzi Masala

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