Scientist are reporting the health benefits of different fruits and vegetables. Including as much as colour vegetables in our daily diet will maximize our intake of wide range of nutrients. Each colour vegetable/fruit has got unique health benefits. After reading this information, I thought to make a simple dinner with rainbow of vegetables :) So what to do? I got several ideas and finally decided to do mix veggie spaghetti.
It came out very well and also looked so colourful. As usual my husband tasted that before me and told 'why don't you make this healthy meal often'. Hope you also will enjoy this healthy colourful meal :)
Prep Time: 10 min Cook Time: 20 min Total Time: 30 min Serves : 3
INGREDIENTS
- 1 cup Spaghetti
- 1 large capsicum (Bell pepper) chopped finely
- 2 medium size carrot chopped finely
- 1 cup (15-20) green beans
- 1 1/2 cup cabbage chopped as medium size pieces
- 1 cup soy meat ( soy chunk / TVP )
- 1 medium size onion chopped lengthwise
- 5 cloves of garlic chopped finely
- 2 green Chillies chopped finely
- 3 - 4 teaspoons oil (I prefer canola oil or olive oil)
- 1/4 teaspoon cumin seeds (optional)
- 1/4 teaspoon mustard seeds (optional)
- Salt to taste
DIRECTIONS
- Soak soy meat (soy chunk) in hot water for 10 minutes. Drain water fully. Squeeze it to remove absorbed water (if your soy chunk is large cut into small pieces). Set it aside.
- Boil water in a large pan. Break spaghetti if needed and add into boiling water and cook it for 5-8 minutes until it becomes soft. Drain water and set aside.
- Heat non-stick pan over medium-high heat and add the chopped capsicum and 1/2 teaspoon oil. Saute (stir-fry) it for 2-3 minutes until it start to turn golden brown. Remove them from the pan and set aside.
- Repeat this process for carrot (4-6 minutes), green beans (2-4 minute), cabbage (2-4 minutes) and soy meat (4-7 minutes) separately.
- Add 1 teaspoon oil into pan and add mustard seeds and fry them until the last mustard cracks then add chopped onion, garlic, green chillies, cumin seeds and fry them until it start to turns slightly brown (approximately 1-2 minutes).
- Add all the vegetables to the pan and mix well. Then slowly add the cooked spaghetti into it and mix.
- Serve hot with your preferred sauce.
NOTES
- If you over cook the vegetables they will loose its crunchiness.
- Feel free to add pasta sauce while mixing spaghetti with vegetables.
- If you like, you can deep fry the vegetables and add with spaghetti, but it is not a healthy option.
- You can use any vegetables of your choice. you can add toasted tofu, panner, potato.
Nutrition fact: This food in high in nutrition. Soy chunk is a good source of protein and the variety of vegetables contain essential vitamins and minerals.
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