Here are a few recipes made with nutritious vegetables

These recipes use a mixture of vegetables that can be boiled, chopped or shredded together for snacks, starters, as the main course, in parathas, gravies and curries. You’ll need to decide which vegetables should be boiled or blanched first before cooking. Vegetables like cauliflower, beans, broccoli when boiled appear more appealing, and are more digestible. Vegetables are an excellent source of folate and a very good source of vitamin B6.

Vegetable Do Pyaja

Ingredients

100gm green peas

200gm cauliflower

200gm tomatoes

1 chopped onion

1/2 cup fresh curd

4 green chillies

2 tsp cumin seeds

1 piece ginger minced

3 cloves garlic minced

1/2 tsp garam masala

1/4 tsp turmeric powder

Handful of chopped coriander leaves

Pinch of sugar

Oil for cooking

Salt to taste

Method

Cut the vegetables into small pieces. Take onion, green chillies, coriander, cumin seeds, turmeric powder, ginger, garlic and grind into a fine paste. Grind tomatoes separately into a fine paste. Now heat oil in a pan and add the onion paste. Sauté for a few minutes then add tomato paste and fry till it turns light brown. Add a pinch of sugar and the required quantity of salt. Add vegetables and fry for few minutes. Add well beaten curd and half cup of water. Cook vegetables till tender and mix in garam masala. Serve hot, garnished with chopped coriander leaves.

Gobi Methi Fry

Ingredients

2 cups cauliflower florets

2 medium tomatoes chopped

2 green chillies chopped

1tsp garlic paste

20gm chopped fenugreek leaves

1tsp red chilli powder (or you may reduce as per taste)

1/2 tsp turmeric powder

1/2 tsp cumin seeds

1tsp lemon juice

Handful of chopped coriander leaves

Oil for cooking

Salt to taste

Method

Heat oil in the pan, add cumin seeds, garlic and chopped green chillies. Stir continuously till it gives off an aroma. Add cauliflower and sauté for few minutes. Add fenugreek leaves and mix well. Add turmeric powder, chilli powder, salt and cook for 3-4 minutes. Add chopped tomatoes and mix well. Cover the pan with a lid and cook on a low flame till the cauliflower is soft. Sprinkle lemon juice and turn off the flame. Garnish with chopped coriander leaves. Serve hot with chapatti or puri.

Mushroom Potatoes

Ingredients

500gm fresh white mushrooms

4 medium sized tomatoes

3 medium sized onions thinly sliced

8 small potatoes

1tbsp lemon juice

1tsp garam masala

1/2 tsp turmeric powder

1tsp chilli powder

1/2 tsp coriander powder

1 inch piece ginger minced

Oil for cooking

Salt to taste

Method

Soak the mushroom in cold water for 20 minutes. Scrape them lightly and if too big, cut into halves and quarters. Wash under running water and drain. Now scrape the potatoes keeping them whole. Heat oil in a pan, add thinly sliced onions and ginger and fry gently for five minutes. Then add masala powder and salt, let sizzle for 1-2 minutes and add mushroom, potatoes and tomatoes. Mix well, add a little water and cook covered on a low flame for 30 minutes or till the vegetables are done. Add lemon juice and simmer for another 5-6 minutes. Turn off the flame. Serve hot with rice or chapatti.

Vegetable Three In One

Ingredients

200gm spinach cleaned and chopped

150gm brinjal cut into small pieces

3 medium sized potatoes cut into small pieces

4 cloves garlic chopped

2 green chillies chopped

Pinch of asafoetida

1/4 tsp fenugreek seeds

1/2 tsp turmeric powder

Handful of chopped coriander leaves

Oil for cooking

Salt to taste

Method

Heat oil in a pan. Add garlic, green chillies, fenugreek seeds, asafoetida and fry for a minute. When the aroma emanates add the potatoes. Fry potatoes till they turn light brown. Then add brinjal and fry for two-three minutes. Add turmeric powder, salt, spinach leaves and coriander leaves. Cover the lid and cook for 15 minutes. There is no need to add water as spinach releases water when cooked. Stir in between. Once the vegetables are done, remove the lid and cook for another five minutes. Check if the water has evaporated. If not then slightly increase the flame and stir the vegetables till it releases oil from sides. Switch off the flame. Serve hot.