Some dinners work best as a supporting dish rather than the centrepiece, and this mixed vegetable curry is built for exactly that. Cauliflower, beans, carrots, peas and capsicum are cooked together in a light onion and tomato base, keeping the oil to a minimum so the vegetables themselves stay the focus. It pairs naturally with a bowl of dal, a khichdi or a couple of rotis, making it a flexible addition to any of the other dinners in this collection. Nutritional Benefits Using five different vegetables in one dish spreads out the range of vitamins and minerals on the plate far more than a single vegetable curry would. The dish stays light in calories and fat, since it depends on a modest amount of oil rather than a heavy gravy base.
170 kcal
Calories
6 g
Protein
28 g
Carbs
6 g
Fat
Heat oil in a pan and add the onion, sauteing until translucent.
Add the ginger garlic paste and cook briefly, then add the tomato and cook until soft.
Add the cumin powder, coriander powder, turmeric and salt, and cook the masala for a minute.
Add the cauliflower, beans and carrot, mix well, cover and cook for 8 minutes, stirring occasionally.
Add the peas and capsicum, and cook for another 5 minutes until all the vegetables are tender. Serve hot.
Summary
At just 85 calories per serving, this is the lightest dish in the collection, built almost entirely around vegetables rather than a grain or lentil base. It will not carry a dinner on its own given its lower protein content, but paired with a khichdi or a dal, it rounds out the plate with colour, fibre and a wider spread of micronutrients.
