A vibrant, everyday Indian vegetable dish that transforms humble produce into something deeply aromatic and satisfying with just a handful of spices.
Servings
4
Prep
15 min
Cook
35 min
Sabzi — literally meaning "vegetable" in Hindi and Farsi — is the backbone of Indian home cooking. It is a dry or semi-dry spiced vegetable preparation served daily alongside dal, rice, or flatbreads like roti. Every region and household has its own version, but the soul of the dish remains the same: fresh vegetables bloomed in whole spices, coated in warming ground spices, and finished with fresh herbs. This recipe uses cauliflower, potato, and green peas — a beloved combination known as Aloo Gobi Matar — but the method works beautifully with almost any vegetable you have on hand.
Ingredients
- 300 g cauliflower, cut into small florets
- 250 g potatoes (about 2 medium), peeled and diced into 1.5 cm cubes
- 120 g frozen or fresh green peas
- 1 medium onion (about 150 g), finely diced
- 2 medium tomatoes (about 200 g), finely chopped
- 3 tablespoons neutral oil (sunflower or mustard oil)
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 1 teaspoon grated fresh ginger
- 2 cloves garlic, minced
- 1 green chilli, finely sliced (optional)
- 1 teaspoon ground turmeric
- 1 teaspoon ground coriander
- ½ teaspoon ground cumin
- ½ teaspoon garam masala
- Salt to taste
- Small bunch of fresh coriander (cilantro), roughly chopped, to serve
- 1 tablespoon fresh lemon juice
Instructions
- Heat the oil in a large, heavy-bottomed pan or kadai over medium heat. Once hot, add the cumin seeds and mustard seeds. Let them sizzle for about 30 seconds until the mustard seeds begin to pop.
- Add the diced onion and cook, stirring occasionally, for 7–8 minutes until golden and soft.
- Add the garlic, ginger, and green chilli (if using). Stir and cook for 1–2 minutes until fragrant.
- Add the chopped tomatoes along with the ground turmeric, ground coriander, and ground cumin. Stir well and cook for 5–6 minutes, stirring often, until the tomatoes break down and the oil begins to separate from the masala.
- Add the diced potatoes, stir to coat them well in the masala, and cook for 3 minutes.
- Add the cauliflower florets and 60 ml of water. Stir, then reduce the heat to medium-low, cover the pan with a lid, and cook for 12–15 minutes, stirring every 4–5 minutes, until the potatoes and cauliflower are tender when pierced with a fork.
- Add the green peas and garam masala. Stir gently and cook uncovered for a further 3–4 minutes until the peas are cooked through and any excess moisture has evaporated.
- Taste and adjust salt. Add the lemon juice, stir, and remove from heat.
- Scatter the fresh coriander over the top and serve immediately with roti, naan, or steamed basmati rice.
Tips
- Dry sabzi: For a drier, crispier result, avoid adding the water in step 6 and keep the heat slightly higher — this gives the vegetables a lightly caramelised edge.
- Substitutions: Swap out cauliflower for broccoli, sweet potato for regular potato, or add diced paneer in the last 5 minutes for extra protein.
- Make ahead: Sabzi reheats well. Store in an airtight container in the refrigerator for up to 3 days. Reheat in a pan with a tiny splash of water.
- Spice level: Remove the seeds from the green chilli for a milder dish, or omit it entirely. You can also reduce the garam masala to ¼ teaspoon if you prefer subtle warmth.
Sabzi has been a cornerstone of Indian vegetarian cooking for centuries, deeply rooted in both everyday household meals and Ayurvedic principles of cooking with warming spices. The combination of turmeric, cumin, coriander, and garam masala reflects the layered spice philosophy found across North Indian and South Asian cuisines, where spices are always bloomed in hot oil first to unlock their full aroma before other ingredients are added.
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Nutrition of key ingredients — per 100 g of each ingredient separately (not per serving), source USDA
| Ingredient | kJ / kcal |
|---|---|
| cauliflower | 115 / 27.6 |
| potato | 1113 / 266 |
| green peas | 339 / 81 |
| tomato | 1264 / 302 |
| onion | 167 / 40 |
Medical Disclaimer: This article is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before starting any supplement regimen or making changes to your diet, especially if you have a medical condition or take medications.