Recipe by Manjit Handa, PhD
From this month, we will be offering a brand new addition—Recipes for Healthy Eating. In this section, we will be providing recipes for easy and healthy vegetarian dishes. As it is becoming scientifically clear that some of the spices used in Indian dishes have curative and therapeutic value, we will be presenting a detailed recipe every month. As you will see, the ingredient used are easily available in local grocery markets or Indian food stores.
This month, enjoy Carrot Potato Pea Sabzi, a delicious melange of crunchy carrots, tasty potatoes and green peas, all healthy stuff.
- Carrots: One Pound
- Potatoes: Two medium sized
- Peas: One cup
- Onion: One small
- Garlic: One clove
- Ginger: Half an inch
- Tomato: One medium sized
- Olive/Canola oil: Three table spoons
- Cumin seeds: One tablespoon
- Turmeric powder: One teaspoon
- Salt and Black pepper according to taste
- Fresh parsley or coriander leaves for garnishing
Peel and chop the potatoes, carrots, onion, ginger, garlic and tomato. In a large skillet heat the oil and add the cumin seeds. As soon as they start spluttering, add garlic, onion and ginger. When they all turn golden brown add the tomato and turmeric. Just when the tomato is tender enough add carrots, potatoes, peas, salt and pepper. Add enough water to cover the vegetables. When the water comes to a boil, cover and simmer the heat. Cook until all the vegetables are tender and mushy, around 25-30 minutes. Mix them well and transfer it to a serving bowl. Garnish with chopped parsley/ coriander and serve with roti, nan bread, tortillas or simple bread. It can also be served as a side dish. Enjoy!
Dr. Manjit Handa teaches in the Faculty of Health Sciences, McMaster University, Hamilton, Canada. She loves to cook healthy and delicious food, paint and write. Visit her website here.