First things first. If you did not know already, sabzi (pronounced as sub-zee) is the Hindi term for vegetable curry in India. Today, we are talking about the goodness of one of the easiest Indian meal staple curries – the cauliflower, potato, & carrot sabzi that anyone can make easily without any special cooking skills!
This delicious and nutritious cauliflower sabzi recipe can be a quick lunch at home with pita bread or Indian roti. It can also be easily packed to-go lunch! This is how you make it.
1. Wash the vegetables. Peel the carrots and potatoes, and chop them into 1″ chunks. Slice the cauliflower into florets.
2. Wash, peel and cut the onion into small pieces. Wash and chop green chili
3. Add olive oil to a pan and add cumin seeds. Add chopped onions and green chili and saute until golden brown.
3. Add cauliflower, potato, and carrots and saute for a few minutes until they settle down in the pan.
4. Add the seasonings – salt, turmeric, & sabzi masala, and mix well.
5. Cover the pan and steam for 8-10 minutes while stirring every few minutes until the potatoes are tender.
Serve hot as a side and enjoy with Indian chapati or whole wheat pita bread. Eat with intention, responsibility, and confidence!
This recipe uses red potatoes, but you can use any of your choice.
NutriPledge Food Rating and Therapeutic Health Benefits:
This recipe is rated as a Yellow dot which is a healthy side dish in our food rating system (Food Coach) due to the following health-promoting qualities.
- Moderate in calories per serving
- A healthy balance of carbohydrates, fat, saturated fat, and sodium
- Excellent source of vitamin C (121% DV), dietary fiber (25% DV), potassium (20% DV), and Iron (15% DV)
- No artificial flavor or color or added sugars
- May promote brain health, gut health, and heart health if consumed as a healthy diet and lifestyle.
This simple recipe is a great way to incorporate vegetables into the diet. one serving will provide 100% daily vegetable needs of My Plate. Vegetables are low in calories and provide many health-promoting vitamins, minerals, and dietary fiber. This recipe offers approximately 122% DV of vitamin C, which is a powerful antioxidant, along with 32% DV folate and vitamin K, essential for forming healthy blood. This recipe uses 2 tsp of turmeric powder. Turmeric powder is known for its compound curcumin. Curcumin is known for its powerful antioxidant capacity and shown to improve memory and mood, increase active blood flow, and boost new brain cells’ growth in some studies. Adding a little turmeric not only adds color to the dish it also provides anti-inflammatory benefits.
Click on the link below to access the full recipe card!
Dietitian Nutritionist Recommendation:
Cauliflower is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that may protect against cancer. Dietary fiber is known to enhance weight loss and digestion. In addition, cauliflower is also known for a compound called choline. Choline is essential for learning and memory. Added potatoes, carrots, and turmeric powder provide another healthy boost to this healthy sabzi (sautee). Incorporating this dish into your diet will meet your 100% daily needs of vegetables and improve your overall health and wellness if consumes as a healthy part of your diet and lifestyle.
Disclaimer: Please note that this page is not medical advice. This can only be used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider and check out our Medical Nutrition Therapy services for the diet plan that is right for you!
*Curious about how healthy is your food? Check it our at our Food Coach!
*This cauliflower recipe page was reviewed and edited by Shraddha Chaubey, MS, RDN, LDN/CDN