gajar fansi sabzi recipe | French beans and carrot sabji | healthy mixed vegetable sabzi | zero oil Indian healthy dry sabzi |
Tarla Dalal
• 10 May, 2023
Table of Content
gajar fansi sabzi recipe | French beans and carrot sabji | healthy mixed vegetable sabzi | zero oil Indian healthy dry sabzi | with 25 amazing images.
The Gajar Fansi Sabzi is a simple, flavourful and nutrient-packed Indian vegetable preparation made using French beans and carrots. This healthy mixed vegetable sabzi begins by heating coconut oil, which is a better alternative to refined seed oils. Once warm, cumin seeds are added for their earthy aroma. Next, onions and ginger-garlic paste are sautéed until golden, forming the perfect base for this delicious French beans and carrot sabji.
A blend of chilli powder, turmeric powder (haldi) and garam masala brings warmth and colour to the dish. These Indian spices not only enhance flavour but also offer antioxidants that support overall wellness. After the spices bloom, chopped French beans and carrots are added along with a little water and salt (kept restricted for health), allowing the vegetables to soften while retaining their crunch and nutrients.
What sets this Gajar Fansi Sabzi recipe apart is the addition of roasted, coarsely crushed peanuts. Used in small quantities, peanuts add a lovely crunch and supply vitamin B3, which supports energy production. A sprinkling of fresh coriander (dhania) at the end adds freshness and elevates the fragrance of this homemade sabzi, making it both delectable and nutritious.
For those who prefer a lighter version, this recipe can easily be transformed into a zero-oil gajar fansi sabzi. By dry-roasting the spices, sautéing onions with just water, and letting the vegetables cook in their natural moisture, you can enjoy a flavourful dish without any added fat. This variation is ideal for those following oil-free diets while still wishing to enjoy wholesome Indian meals.
Choosing coconut oil for cooking this healthy mixed vegetable sabzi is a deliberate step toward better wellness. Coconut oil is far more stable at high temperatures compared to processed seed oils, which can produce harmful compounds when heated. Reducing or eliminating refined seed oils is an important dietary shift for long-term metabolic, heart and hormonal health.
Nutritionally, French beans are an excellent source of folic acid, a vital B vitamin required for forming red blood cells. A deficiency of folic acid may lead to anaemia, resulting in fatigue and low stamina. The combination of carrot and beans therefore makes this sabzi highly suitable for pregnant women, as folate is crucial for fetal development and maternal well-being.
Is gajar fansi sabzi good for diabetics, blood pressure and heart health? Yes — this sabzi is low in calories, high in fibre, rich in antioxidants and uses a healthier fat source. French beans and carrots help regulate blood sugar levels, the restricted salt content supports blood pressure control, and the use of coconut oil over seed oils helps maintain better heart health. The dish is naturally free from heavy fats and added sugars, making it a smart, wholesome choice for people managing diabetes, hypertension or cardiovascular concerns.
Tags
Soaking Time
0
Preparation Time
10 Mins
Cooking Time
15 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
25 Mins
Makes
4 servings
Ingredients
For Gajar Fansi Sabzi
- 1 tsp cumin seeds (jeera)
- 1/2 cup chopped onion
- 1 tsp ginger-garlic (adrak-lehsun) paste
- 1 tsp chilli powder
- 1/2 tsp turmeric powder (haldi)
- 1/2 tsp garam masala
- 2 cups chopped french beans
- 1 cup chopped carrot
- salt to taste, restricted salt for health
- 2 tbsp roasted and coarsely crushed peanuts
- 2 tbsp chopped coriander (dhania)
- 2 tsp coconut oil or oil
Method
For gajar fansi sabzi
- To make gajar fansi sabzi, heat coconut oil or oil in a deep non-stick pan.
- Add the cumin seeds. After they crackle, add onions, ginger garlic paste and saute till golden brown.
- Add chilli powder, haldi, garam masala and cook for 30 seconds.
- Add french beans, carrots, 1 cup of water, salt and mix well.
- Cover with a lid and and cook on medium heat for 10 minutes till vegetables are tender.
- Add crushed peanuts, coriander and mix well.
- Cook on medium heat for 1 minute.
- Serve gajar fansi sabzi hot garnished with coriander.
Gajar Fansi Sabzi recipe with step by step photos
-
- like gajar fansi sabzi recipe | French beans and carrot sabji | healthy mixed vegetable sabzi | zero oil Indian healthy dry sabzi | then see
-
-
what is gajar fansi sabzi made of ? See below image of list of ingredients for gajar fansi sabzi.
-
what is gajar fansi sabzi made of ? See below image of list of ingredients for gajar fansi sabzi.
-
-
Keeps your Eyes healthy :Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Sadly in India, poor rural families who don't get enough Vegetables like carrots have high incidence of blindness. This is easily preventable if carrot is regularly included in the diet. A study conducted on beta-carotene showed that it reversed retinal dystrophy (1). Your diet can include recipes with beta-carotene rich ingredients like Carrot, pumpkin, capsicum, spinach, orange, mango and papaya. Here is a super healthy antioxidant rich Veg Salad recipe to keep your eyes healthy. See: 11 Super Health Benefits of Gajar, Carrots + Healthy Recipes + Nutritional Information.
-
Keeps your Eyes healthy :Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Sadly in India, poor rural families who don't get enough Vegetables like carrots have high incidence of blindness. This is easily preventable if carrot is regularly included in the diet. A study conducted on beta-carotene showed that it reversed retinal dystrophy (1). Your diet can include recipes with beta-carotene rich ingredients like Carrot, pumpkin, capsicum, spinach, orange, mango and papaya. Here is a super healthy antioxidant rich Veg Salad recipe to keep your eyes healthy. See: 11 Super Health Benefits of Gajar, Carrots + Healthy Recipes + Nutritional Information.
-
-
1. Absolutely less in calories and carbs : 1 cup of French beans, fansi provides only about 34 calories and 6 g of carbs. For all the calorie and weight conscious people, this bean is a boon. Make a South Indian style subzi, create a magical bowl of Winter Vegetable Soup or stir-fry it to retain its maximum crunch and health values. See: Benefits of French Beans, Fansi.
-
1. Absolutely less in calories and carbs : 1 cup of French beans, fansi provides only about 34 calories and 6 g of carbs. For all the calorie and weight conscious people, this bean is a boon. Make a South Indian style subzi, create a magical bowl of Winter Vegetable Soup or stir-fry it to retain its maximum crunch and health values. See: Benefits of French Beans, Fansi.
-
-
To make gajar fansi sabzi recipe | French beans and carrot sabji | healthy mixed vegetable sabzi | heat 2 tsp coconut oil or oil in a deep non-stick pan. Use coconut oil for a healhier diet and say no to processed seed oils.
-
Add 1 tsp cumin seeds (jeera).
-2-200881.webp?w=800&format=webp)
-
Let the seeds crackle and then add 1/2 cup chopped onions.
-
Add 1 tsp ginger garlic paste.
-
Saute the onions turn golden brown.
-
Add 1 tsp chilli powder.
-
Add 1/2 tsp turmeric powder (haldi).
-7-200881.webp?w=800&format=webp)
-
Add 1/2 tsp garam masala.
-
Cook for 30 seconds on a medium flame.
-
Add 2 cups chopped french beans.
-
Add 1 cup chopped carrots.
-
Add 1 cup of water.
-
Add salt to taste. We added 3/4th tsp salt. For those with blood pressure use less salt.
-
Mix well.
-
Cover with a lid and and cook on medium heat for 10 minutes till vegetables are tender.
-
Vegetables cooked.
-
Add 2 tbsp roasted and coarsely crushed peanuts.
-
Add 1 tbsp chopped coriander.
-18-200881.webp?w=800&format=webp)
-
Mix well.
-
Cook on medium heat for 1 minute.
-
Serve gajar fansi sabzi | French beans and carrot sabji | healthy mixed vegetable sabzi | hot garnished with coriander.
-
To make gajar fansi sabzi recipe | French beans and carrot sabji | healthy mixed vegetable sabzi | heat 2 tsp coconut oil or oil in a deep non-stick pan. Use coconut oil for a healhier diet and say no to processed seed oils.
-
-
list of ingredients for zero oil gajar fansi sabzi. See list of ingredients below : 1 tsp cumin seeds (jeera), 1/2 cup chopped onions, 1 tsp chilli powder, 1/2 tsp turmeric powder (haldi), 1/2 tsp garam masala, 2 cups chopped french beans, 1 cup chopped carrots, salt to taste and 2 tbsp roasted and coarsely crushed peanuts.
-
Making zero oil gajar fansi sabzi.
- Heat a non-stick kadhai on a medium flame and when hot, add the cumin seeds and onions and dry roast till the onions turn golden brown.
- Lower the flame, add the chilli powder, turmeric powder, garam masala and cook while stirring continuously for 1 minute. Sprinkle a little water if the masalas start burning.
- Add the french beans, carrot, ½ cup of water and salt, close the lid and cook till the vegetables are tender.
- Add the peanuts, mix well and continue cooking for 2 more minutes.
- Serve hot.
-
list of ingredients for zero oil gajar fansi sabzi. See list of ingredients below : 1 tsp cumin seeds (jeera), 1/2 cup chopped onions, 1 tsp chilli powder, 1/2 tsp turmeric powder (haldi), 1/2 tsp garam masala, 2 cups chopped french beans, 1 cup chopped carrots, salt to taste and 2 tbsp roasted and coarsely crushed peanuts.
-
-
Heat coconut oil or oil in a deep non-stick pan. Use coconut oil for a healhier diet and say no to processed seed oils.
-
Gajar Fansi Sabzi is rich in Vitamin C, Phosphorus, Folic Acid, Vitamin A, Fiber.
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 52% of RDA.
- Phosphorus : Phosphorus works closely with calcium to build bones. 42% of RDA.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 26% of RDA.
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 20% of RDA.
- Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 14% of RDA.
-
Heat coconut oil or oil in a deep non-stick pan. Use coconut oil for a healhier diet and say no to processed seed oils.
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
| Energy | 102 cal |
| Protein | 3.3 g |
| Carbohydrates | 10.1 g |
| Fiber | 3.6 g |
| Fat | 5.6 g |
| Cholesterol | 0 mg |
| Sodium | 19.2 mg |
Click here to view Calories for Gajar Fansi Sabzi
The Nutrient info is complete
Manali Gawad
April 23, 2020, 1:40 p.m.
Very healthy and delicious.
Nikita
Aug. 30, 2019, 12:35 p.m.
It taste awesome....._x0001F60B_
Tarla Dalal
Aug. 30, 2019, 12:35 p.m.
Nikita thanks for the feedback !!! keep reviewing recipes, articles you loved.
