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Hello, sweet potatoes!!

Hope you are eating healthy green veggies in enough portions. We know, sometimes eating veggies can be the most boring and tough task. However, there are many recipes that can make veggies tasty and interesting. Today we are going to learn about one such recipe called Vegetables Jalfrezi.


 Vegetable Jalfrezi has lots of healthy ingredients, which are also appetizing. The ingredients are:

  • Carrot – ½ cup ( Sliced) 
  • Cauliflower – ½ cup (Chopped)
  • Beans – ½ cup ( Chopped in 1n )
  • Green capsicum – ½ cup ( Sliced)
  • Coconut cold pressed oil- ½ teaspoon 
  •  Garlic – ½ teaspoon (Crushed)
  • Finely chopped onion – ½ cup
  • Ginger – ½ teaspoon (Grated)
  • Tomato  – 1 cup ( Pureed)
  • Rock salt – ½ teaspoon
  • Cayenne pepper – ½ teaspoon
  • Turmeric powder – ½ teaspoon 
  • Coriander powder – ½ tablespoon
  • Green coriander – ½ cup (Chopped)

Preparation time- 15-20 minutes


It might take some time to chop all the vegetables and get all the spices. So, grab everything quickly and let’s move to the cooking process. You are going to mix all the vegetables in this recipe. Imagine the amount of nutrients added to this recipe. Without further delay, let’s see the instructions:

  1. Grab a steamer and add ½ cup chopped carrots, ½ cup chopped cauliflower, ½ cup chopped beans, and ½ cup green capsicum. 
  2. Now steam the vegetables for the next seven to eight minutes. 
  3. Take a pan and heat it on medium flame.
  4. Add ½ teaspoon of cold-pressed coconut oil to it. 
  5. Add ½ teaspoon of crushed garlic and ½ cup of chopped onion. 
  6. Add ½ teaspoon of ginger. Now, roast it all for a good time. 
  7. Now, add 1 cup of tomato puree to the mixture. 
  8. It’s time for the spices now. Put ½ teaspoon of rock salt, ½ teaspoon of cayenne pepper, ½ teaspoon of turmeric powder, and ½ tablespoon of coriander powder.
  9. Mix everything well and heat it until the tomato puree cooks well. 
  10. Add all the steamed vegetables to the steamer. 
  11. You need to cook it for the next 2-3 minutes so that the vegetables are mixed up with all the spices.
  12. Finally, add ½ cup of green coriander, and your healthy vegetable Jalfrezi is ready.


There is no need to explain the benefits of colorful vegetables. But still, many people find eating vegetables boring. Doesn’t matter what the recipe is, they will always say no to vegetables. Next time before saying no to veggies, read out the following benefits:

Carrots-  Carrots’ fiber content can aid in regulating blood sugar levels. Additionally, they are abundant in beta-carotene and vitamin A, both of which have been linked to a decreased incidence of diabetes. They can make your bones stronger. Both calcium and vitamin K, which are found in carrots, are crucial for healthy bones.

Beans: A crucial nutrient, protein is important for the body’s upkeep and repair. Several essential elements, including folate, are present in beans. It aids in appetite control, which helps with weight loss.

Capsicum: Vitamin C, which is crucial for numerous bodily functions like immune function, wound healing, and collagen formation, is particularly abundant in capsicum. Capsicum also contains a lot of vitamin A in addition to vitamin C. For healthy reproduction, strong vision, and immune support, vitamin A is essential.

Cauliflower: A cruciferous vegetable with naturally high fiber and B-vitamin content. It offers phytonutrients and antioxidants that can fight cancer. Along with choline, which is crucial for memory and learning, it also contains fiber to aid in weight loss and digestion.

We have come up with a delicious way of introducing all the healthy nutrients in your diet. Try out this delicacy and tell us about your experience in the comments.


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