Mixed Vegetable Curry
THEME: #150 – VEGGIES WITH ONE TSP OIL
Sujata who blogs at Batter up with Sujata suggested that we make a veggie dish with just 1 tsp oil. I thought “ok that’s not difficult,” as most of the daily sabji, shaak or curry I make hardly has any oil in it unless I need to stir fry onions or roast some kind of flour to thicken the gravy. But the catch 22 was I couldn’t prepare it before I travelled as I didn’t want to buy any vegetables and I knew I would not be able to get all the ingredients I need here in Montreal. However, still managed a simple curry, so easy to make and hardly took 10-15 minutes to make. I think I took longer shopping for the ingredients.
My initial plan was to make a vegetable kurma using less oil which by the way is possible. However, I couldn’t find any cashew nuts and poppy seeds in my son’s pantry. So had to think of an alternate plan.
Then I remembered how my mum would prepare a delicious simple curry in minutes whenever my dad brought unexpected guests at home. She would sometimes add cream or milk to the curry but I substituted it coconut milk.
Wherever you travel and you have access to a basic kitchen, its possible to make a curry if you’re craving for some home cooked food or Indian food. Nowadays tinned tomatoes, coconut milk and vegetables are available in most supermarkets world over. Just remember to carry small packs of your basic masalas or spices.
We enjoyed the curry with some parathas and I had the left over with some bread. Super satisfying meal and filling too. I enjoyed it more with the bread. I used frozen mixed vegetables but you can substitute it with freshly chopped ones or tinned ones.
MIXED VEGETABLE CURRY/SABJI
3 Cups Mixed Vegetables ( I took corn, peas, carrots and French beans)
2 tbsp fresh tomato puree
½ cup coconut milk
1 cup water
½ tsp mustard seeds (rai)
½ tsp cumin seeds (jeera)
1 tbsp cumin coriander powder
½ tsp turmeric powder (haldi)
½ tsp garam masala
3-4 cloves of garlic, peeled and finely chopped
½ – 1 tsp red chilli powder
1 tsp oil
1 tsp salt
- Prepare the vegetables and mix them. I used mixed frozen vegetables.
- Heat oil in a pan over low heat.
- When it becomes hot add mustard and cumin seeds.
- As soon as the seeds begin to sizzle, add the chopped garlic.
- Saute till it becomes light pink in colour.
- Add the tomato puree along with the remaining spices and salt.
- Cook the puree for 3-4 minutes.
- Add the vegetables and water.
- Cover the pan and let the vegetables simmer in the sauce till they are done.
- Add coconut milk and let the curry summer for 4-5 minutes.
- Serve hot curry with rice, rotis or bread.
- Add vegetables of your choice.
- Adjust the spices according to your taste.
- Add more coconut milk if you want more gravy.
- Please feel free to add green chilis and ginger paste. I didn’t have any so didn’t add. However, it the curry was still very flavorful.
You may want to check out other healthy curry/sabji recipes:
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