Mixed Vegetable Sambal
Benefits:
- Mixed vegetables provide a variety of nutrients, vitamins, and minerals.
- Sambal is a flavorful way to enjoy vegetables with a touch of tanginess and spices.
- The spices used in the sambal may have potential health benefits, including aiding digestion and providing antioxidants.
INGREDIENTS
- 2 cups mixed vegetables (carrots, beans, bell peppers, etc.), finely chopped or sliced
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 2-3 green chilies, finely chopped (adjust to taste)
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1/2 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- 2 tablespoons oil
- 1 tablespoon tamarind pulp or lemon juice
- Fresh cilantro leaves, chopped (for garnishing)
INSTRUCTIONS
Prepare Vegetables: Wash and finely chop or slice the mixed vegetables of your choice. You can use a variety like carrots, beans, bell peppers, or any others you prefer.
Sauté Onions and Green Chilies: In a pan, heat oil over medium heat. Add chopped onions and green chilies. Sauté until the onions become translucent.
Add Ginger and Garlic: Add ginger paste and garlic paste. Sauté for a minute until the raw smell disappears.
Add Tomatoes and Spices: Add chopped tomatoes to the pan. Cook until the tomatoes soften and the mixture comes together.
Stir in turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Mix well to coat the onions and tomatoes with the spices.
Cook Vegetables: Add the finely chopped or sliced mixed vegetables to the pan. Mix well with the onion and spice mixture.
Sauté and Simmer: Cook the vegetables on medium heat until they are tender but still retain their crunch. You can cover the pan to help steam the vegetables.
Tamarind or Lemon: Add tamarind pulp or lemon juice to the pan. This adds a tangy flavor to the sambal.
Adjust Seasoning: Taste and adjust the salt and spiciness according to your preference.
Serve: Garnish the mixed vegetable sambal with chopped cilantro leaves. Serve it as a side dish with rice, roti, or any other main dish.
TIPS
- You can use any combination of vegetables you like in the sambal.
- Adjust the spiciness by modifying the amount of green chilies and red chili powder.
- Tamarind pulp adds a tangy taste, but you can use lemon juice if tamarind is not available.
- Serve this mixed vegetable sambal as a flavorful and healthy accompaniment to your meals
NUTRITION VALUE
- Calories: ~80-100 (per serving)
- Carbohydrates: ~10-15g
- Protein: ~2-3g
- Fat: ~4-6g
- Fiber: ~3-4g
