Healthy Subzis

No Indian meal is complete without one or more subzis. Whether lunch

or dinner, the subzis play important roles in balancing the meal, not

just in taste and texture but on the nutritional front too. Vegetables

are nature's gift to us - low in calories but in rich in vitamins,

minerals and antioxidants that help fight diseases. Nutritionists

suggest that we should eat at least three to five servings of

vegetables daily to fulfil our nutrient requirements.



Unfortunately, traditional methods of cooking vegetables often use

oodles of oil and unhealthy practices, drowning the goodness of the

veggies in rich gravies or too much fat. This book on “Healthy Subzis”

is a tool to avoid this! It shows you how to make a range of

nutritious, low calorie and appetising subzis, which taste fabulous

while still retaining the health benefits.



The 36 recipes in this book are clubbed into four interesting

sections: Subzis with Gravies, Subzis with Leafy Vegetables, Semi-Dry

Subzis and Subzis using Beans or Sprouts. They feature a variety of

vegetables, from the most commonly used ones like onions, tomatoes,

French beans, spinach and green peas to more uncommon ones like chawli

bhaji, red pumpkin and ridge gourd.



Unhealthy cooking practices are replaced with healthier alternatives

like steaming, roasting, baking and pressure-cooking, which are

convenient and quick methods to retain the nutrition and reduce the

amount of oil used. You will be surprised by recipes like Radish

Muthia and Green Peas Subzi and Chana Soya Masala, which are not only

healthy but also easy to prepare. In other recipes like Cauliflower

Methi and Carrot in White Gravy, the healthy twist comes about by

replacing high-calorie ingredients like full-fat milk and milk

products with their low fat counterparts.



Opting for interesting ingredients like soya, sprouts and guavas

further improves the health quotient of recipes like Peru ki Subzi and

Tendli aur Matki ki Subzi. Each recipe is also accompanied by a

nutritional value table highlighting the nutrients it contains.



Once you start trying out these recipes, you will find your cooking

style adapting favourably. Healthful cooking will soon become a way of

life, and whatever you cook – not just the recipes in this book – will

be wholesome and nutritious.



Cook healthily, live happily!



Welcome to the digital version of Tarla Dalal’s HealthySubzis! You can now carry your cookbook with you wherever you go. Although this book contains the same delicious and inspiring recipes as the print version, you might find the look-and-feel a bit different, due to the changes we have consciously implemented, to make using this eBook easy and interesting for you.



All the items in the menus are directly linked to the relevant pages, making navigation a breeze. Just click on any chapter in the Table of Contents, and you will be taken to a list of recipes in that chapter. Just choose, and click on any of those recipes, and you are ready to start cooking it, with the clear recipes and lovely images to inspire you. If you are in doubt about any of the ingredients, worry not… just click on it and you will be taken to the glossary section of our website, tarladalal.com, to view a simple description and easy explanation of the culinary usage of that ingredient. Many recipes are enhanced with their video links, so you can even enjoy watching your favourite recipes being prepared right in front of you.