Zucchini and Tomato Sabzi
Benefits:
- Zucchini is low in calories and provides vitamins and minerals.
- Tomatoes are a good source of antioxidants and vitamins.
- This dish offers a light and nutritious combination of zucchini and tomatoes.
- The spices used in the sabzi may offer potential health benefits, including aiding digestion and providing anti-inflammatory properties.
INGREDIENTS
- 2 zucchinis, diced
- 2 tomatoes, chopped
- 1 onion, finely chopped
- 2-3 green chilies, 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
- 1/2 teaspoon cumin seeds
- Fresh cilantro leaves, chopped (for garnishing)
- Lemon wedges (for serving)
INSTRUCTIONS
Prepare Vegetables: Dice the zucchinis and chop the tomatoes.
Sauté Aromatics: In a pan, heat oil over medium heat. Add cumin seeds and let them splutter.
Add Onion and Chilies: 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 Zucchini: Add the diced zucchinis to the pan. Mix well with the onion and spice mixture.
Stir-Fry: Continue to stir-fry the zucchinis for a few minutes until they start to soften.
Cover and Cook: Cover the pan and let the sabzi cook on low heat for about 10-15 minutes, stirring occasionally. This allows the zucchinis to fully cook and absorb the flavors.
Adjust Seasoning: Taste and adjust the salt and spiciness according to your preference.
Serve: Garnish the zucchini and tomato sabzi with chopped cilantro leaves. Serve with rice, roti, or any bread of your choice. Provide lemon wedges for an extra burst of flavor.
TIPS
- Choose firm and fresh zucchinis for the best texture.
- Adjust the spiciness by modifying the amount of green chilies and red chili powder.
- Serve this zucchini and tomato sabzi as a simple and flavorful side dish.
NUTRITION VALUE
- Calories: ~100-150 (per serving)
- Carbohydrates: ~10-15g
- Protein: ~2-3g
- Fat: ~6-8g
- Fiber: ~3-4g
