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Gajar Fansi Sabzi

 

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gajar fansi sabzi recipe | French beans and carrot sabji | healthy mixed vegetable sabzi | zero oil Indian healthy dry sabzi | with 25 amazing images.

gajar fansi sabzi is a healthy sukha Indian sabzi. Learn to make healthy mixed vegetable sabzi.

Carrot, a storehouse of vitamin A, combines beautifully with French beans in this simple gajar fansi sabzi.

Peanuts are used in minor quantities to not only add crunch but also vitamin B3 to these French beans and carrot sabji, making it delectable and nutritious.

At the bottom of the recipe we show you how to make zero oil gajar fansi sabzi for those who want to cook without oil.

On the subject of oil, we have suggested you use coconut oil to make healthy mixed vegetable sabzi as we must learn to avoid using processed seed oils which are harmful to the human body.

French beans are rich in folic acid. A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. So gajar fansi sabzi is the perfect recipe for pregnant women.

Enjoy gajar fansi sabzi recipe | French beans and carrot sabji | healthy mixed vegetable sabzi | zero oil Indian healthy dry sabzi | with step by step photos.

Gajar Fansi Sabzi recipe - How to make Gajar Fansi Sabzi

Tags

Quick SabzisSemi-Dry SabzisSauteNon Stick Kadai VegQuick SabzisIndian Cancer PatientsVitamin A Rich, Beta Carotene, Retinol

Preparation Time:    Cooking Time:    Total Time:    Makes 4 servings

Ingredients
Method
For gajar fansi sabzi
    For gajar fansi sabzi
  1. To make {span class="bold1"}gajar fansi sabzi{/span}, heat coconut oil or oil in a deep non-stick pan.
  2. Add the cumin seeds. After they crackle, add onions, ginger garlic paste and saute till golden brown.
  3. Add chilli powder, haldi, garam masala and cook for 30 seconds.
  4. Add french beans, carrots, 1 cup of water, salt and mix well.
  5. Cover with a lid and and cook on medium heat for 10 minutes till vegetables are tender.
  6. Add crushed peanuts, coriander and mix well.
  7. Cook on medium heat for 1 minute.
  8. Serve {span class="bold1"}gajar fansi sabzi{/span} hot garnished with coriander.

Gajar Fansi Sabzi recipe with step by step photos

like gajar fansi sabzi
  1. 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 ?
  1. what is gajar fansi sabzi made of ? See below image of list of ingredients for gajar fansi sabzi.

benefits of gajar
  1. 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.

benefits of French beans
  1. 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.

making gajar fansi sabzi
  1. 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.
  2. Add 1 tsp cumin seeds (jeera).
  3. Let the seeds crackle and then add 1/2 cup chopped onions.
  4. Add 1 tsp ginger garlic paste.
  5. Saute the onions turn golden brown.
  6. Add 1 tsp chilli powder.
  7. Add 1/2 tsp turmeric powder (haldi).
  8. Add 1/2 tsp garam masala.
  9. Cook for 30 seconds on a medium flame.
  10. Add 2 cups chopped french beans.
  11. Add 1 cup chopped carrots.
  12. Add 1 cup of water.
  13. Add salt to taste. We added 3/4th tsp salt. For those with blood pressure use less salt.
  14. Mix well.
  15. Cover  with a lid and and cook on medium heat for 10 minutes till vegetables are  tender.
  16. Vegetables cooked.
  17. Add 2 tbsp roasted and coarsely crushed peanuts.
  18. Add 1 tbsp chopped coriander.
  19. Mix well.
  20. Cook on medium heat for 1 minute.
  21. Serve gajar fansi sabzi | French beans and carrot sabji | healthy mixed vegetable sabzi |  hot garnished with coriander.

zero oil gajar fansi sabzi
  1. 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.
  2. Making zero oil gajar fansi sabzi. 
    1. 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.
    2. 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.
    3. Add the french beans, carrot, ½ cup of water and salt, close the lid and cook till the vegetables are tender.
    4. Add the peanuts, mix well and continue cooking for 2 more minutes.
    5. Serve hot.


tips for gajar fansi sabzi
  1. 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.
  2. Gajar Fansi Sabzi is rich in Vitamin C, Phosphorus, Folic Acid, Vitamin A, Fiber.
    1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 52% of RDA.
    2. Phosphorus : Phosphorus works closely with calcium to build bones. 42% of RDA.
    3. 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.
    4. 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.
    5. 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.

Nutrient values per serving
Energy102 cal
Protein3.3 g
Carbohydrates10.1 g
Fiber3.6 g
Fat5.6 g
Cholesterol0 mg
Vitamin A942 mcg
Vitamin B10.1 mg
Vitamin B20.1 mg
Vitamin B31.2 mg
Vitamin C20.7 mg
Folic Acid51.8 mcg
Calcium79.8 mg
Iron1.3 mg
Magnesium44.8 mg
Phosphorus254.8 mg
Sodium19.2 mg
Potassium192.7 mg
Zinc0.7 mg
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