Mixed Vegetable Bucket Recipe

recipe-for-mixed-vegetables-indian-style

This is a good everyday Indian style mixed vegetable recipe that has all the health benefits from the different seasonal vegetables available.  I like the combination of vegetables below because you can make it once and it will last you for 4 or 5 days. But if you are going to use it in a day or two then feel free to experiment with cauliflower and Zucchini etc.

For those who are vegetarians, you can serve it with your favorite lentils, garbanzos, black-eyed peas or kidney beans. It goes great with bread, tortilla, white or brown rice.

This is a dish you can eat every day of the week and be assured that you are getting your daily dose of vegetables.

Preparation time: 30 minutes
Browning the onions: 10 to 15 minutes
Cooking Time: 20 to 25 minutes

Ingredients:
1 lb. Green Beans. Trim the ends and cut them in about 1 ½ inch pieces
6 to 8 medium Carrots – Scrape and cut them in 1 ½ inch pieces or diced
½ 1b Peapods – Trim the ends
2 to 3 Potatoes – Peeled & cut into 1 to 2 inch pieces
2 cups Corn Kernel –It is best to use fresh corn. (2 corns) Just remove corn with a steak knife.
3 finely chopped onions. (You can chop them in a food processor)

(Click image to enlarge)

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cilantro-ginger-and-garlic-picture
cut-onions-picture
cut-tomatoes-proper-way-picture

Spices:
4-6 tablespoon Vegetable oil or Ghee (Clarified Butter)
4 cloves chopped garlic
4 teaspoon minced or chopped ginger
1 teaspoon ground turmeric powder
2 teaspoon curry powder optional
1 to 2 teaspoon cumin seeds (these are a good digestive)
4 to 6 tomatoes skinned and chopped. (Heat them in a sauce pan for 8 to 10 minutes and set aside) Hint: boil the tomatoes for a minute or two and the peel off the skin.
½ cup Chopped Cilantro
Salt to taste – Usually 1 to 2 teaspoons works out well depending on the quantity of vegetables

cut-vegetables-in-advancePreparing the Potatoes:
In a nonstick pot, put 2 to 3 tablespoon vegetable oil or ghee and add the cumin seeds once the oil is hot. Let them sizzle for 20 to 30 seconds. Add the cut potatoes. Sprinkle ½ teaspoon turmeric and ½ teaspoon curry powder and a dash of salt. You can add a dash of red chili powder or cayenne to add a little zing. Stir it so that the potatoes get covered with the spices.
Turn the heat to number 3 position on the stove, cover the pot and cook for 6 to 8 minutes till the potatoes are half cooked. In between stir them a couple of times. Set aside the potatoes.

Real cooking begins:
In the same empty nonstick pot add the rest of the oil and lightly brown the onions on medium heat stirring them occasionally so that they don’t stick, usually 5 to 10 minutes until they turn translucent.

sliced-onions-cooking-picture
Now add the chopped garlic and ginger and stir for 2 minutes. Next add the turmeric; coriander powder and curry powder and stir for 2 more minutes making sure the spices emit a nice aroma. Make sure they don’t burn. Lower the heat if necessary.  You are almost there!

homemade-tomato-sauce-with-fresh-tomatoes

Now turn the heat to number 6 or 7 and add the green beans, carrots and corn and stir so that the spices are covering the vegetables for about 2 to 3 minutes. Next add the tomato sauce and the half cooked potatoes. Stir occasionally until they start to simmer. Lower the heat to number 5, cover and cook gently for 15 minutes until the potatoes are almost done. (Stir in between every 5 minutes)

Finally, add the Peapods, stir, cover and cook for 2 to 3 minutes. Add the chopped Cilantro and enjoy!

mixed-vegetables-recipe-pictures
You can store leftover in airtight container in the fridge for the next 3 to 5 days. Take some to work if you like.


Facts from various sources like WH Foods etc.
Here are some of the important benefits of the ingredients used in this recipe. For complete benefit you can look up information from other sources.


Health Benefits of Carrots: Good for eyesight and heart. Prevent constipation. Fights cancer. Helps in weight loss

Health Benefits of Tomatoes: Protects prostrate and heart. Combats cancer and lowers cholesterol

Health Benefits of Green Beans: Low in fat. Excellent source of protein, fiber and complex carbohydrates. They also provide iron, magnesium, potassium, phosphorous and folic acid

Health Benefits of Potatoes: Good source of protein, vitamin C and B6, copper manganese, potassium, copper and dietary fiber. Potatoes also contain many phytonutrients that have antioxidant activity. UK scientists at the Institute for Food Research have identified blood pressure-lowering compounds called kukoamines in potatoes.

Health Benefits of Corn: Good source of fiber helps lower cholesterol and reduce the risk of colon cancer. It is high in nutrients –vitamin B1 & C, Folate.

Health Benefits of Onions: In moderate amounts onions have shown to lower the risk of several cancers including colorectal, ovarian etc. Multiple studies show that onion together with vegetables provides protection for the heart and blood vessels. Onions can also help increase our bone density.

Health Benefits of Pea Pods: Loaded with antioxidants and anti-inflammatory nutrients. Also provide Vitamin C, E and Zinc. You also get Omega 3 which gives the anti-inflammatory benefit and promotes healthy heart and protection against stomach cancer.

Health Benefits of Cumin Seeds: Cumin Seeds are rich in iron and are good for digestion and nutrient assimilation.

Health Benefits of Coriander Powder or Seeds: Coriander has a variety of phytonutrients and is a good source of fiber, iron, magnesium and manganese.

About the author:

Steve GambhirSteve Gambhir is a Health and Wellness Coach who is passionate about food, nutrition and general fitness. Steve is dedicated to helping everyone he meets live happier, healthier, more fulfilling lives. In addition to being active in his southern California community of Newport Beach, Steve also founded Ergo21.com, “Tools for Health and Fitness” and LifeChangingTip.org which provides guidelines for healthy living. Steve has been practicing Yoga and Meditation for 28 years. His Walk on Water Insoles and Extended Comfort Seat Pad with LiquiCell technology are available on Ergo21.com and have helped thousands to be on their feet all day long and sit in comfort for long periods of time.
Steve can be reached at 1.800.307.9082 or by Email sgambhir@ergo21.com
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