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Healthy Heart Sabzi recipes


Last Updated : Oct 21,2020



स्वस्थ्य हार्ट संबंधित सब्जी़ - हिन्दी में पढ़ें (Healthy Heart Sabzi recipes in Hindi)
શાક - ગુજરાતી માં વાંચો (Healthy Heart Sabzi recipes in Gujarati)

Sabzi recipes for a  Healthy Heart, Indian Vegetables, Curry for a healthy heart

healthy heart sabzi recipes | Indian Vegetables, Curry for a healthy heart |  Whether your staple is rice or rotis, whichever part of the country you are from, you will agree with one thing -- subzis have their own special place in any Indian meal! Being a daily affair, it becomes very important to make subzis healthy and nutritious, to suit the needs of a healthy heart.

Boriya Diya Palang SaagBoriya Diya Palang Saag

This section will show you ways to make a range of nutritious, low-calorie and appetizing subzis using a variety of heart-friendly ingredients and cooking methods, which will satisfy your taste buds and your nutrient requirements. These recipes highlight the use of ingredients like colourful veggies, sprouts and low-fat paneer prepared using apt cooking methods, to help you stay fit forever.

Healthy Heart Veg Indian Subzis, Green Leafy Vegetables

Try this classic recipe of Methi Moong Dal Subzi prepared using less oil, rich in Fibre and Calcium which support better heart health. Sprouted Kabuli Chana and Palak is a perfect combination of ingredients that will top up your Protein, Fibre, Vitamin A, Vitamin C, Thiamine, Folic Acid, Calcium, Magnesium and Phosphorus levels. So much to ask for in a single recipe!

Sprouted Kabuli Chana and Palak, Folic Acid Rich RecipeSprouted Kabuli Chana and Palak, Folic Acid Rich Recipe

Another recipe with similar ingredients is Chana-Palak here the Kabuli chana is not sprouted. Although the main ingredients are similar but they taste absolutely different from one another.

Chana Palak, Healthy Heart Chole Palak RecipeChana Palak, Healthy Heart Chole Palak Recipe

Healthy Heart Veg Indian Subzis, Paneer Recipes

Paneer Palak Koftas in Makhani Gravy is a unique recipe where pumpkin along with tomato is used for preparing the gravy while avoiding the addition of fat like butter or cream. Also the koftas are steamed instead of deep fried.

Paneer Palak Koftas in Makhani GravyPaneer Palak Koftas in Makhani Gravy

Hariyali Mutter is a nice green subzi prepared using green peas and paneer, loaded with protein, fibre, calcium and vitamin A that supports heart health.

Ever thought about combining pulses with paneer? Chana Paneer is another innovative recipe rich in heart friendly nutrients like Thiamine, Calcium, Magnesium and Phosphorus.

Hariyali MutterHariyali Mutter

Healthy Heart Veg Indian Subzis, Dry Subzi

Enjoy this simple Gavarfali ki Sukhi Subzi with your favourite phulka or roti. The fibre rich cluster beans taste is improved by heart friendly garlic known for its heart health benefits.

Gavarfali ki Sukhi SubziGavarfali ki Sukhi Subzi

Masala Karela is another dry subzi great for heart health ofcourse because it contains bitter gourd but also cauliflower that has many health benefits. Pyazwale Mutter even though it’s a low calorie subzi, it is a really good source of protein and fibre. The tomatoes in it will add antioxidant lycopene which has a heart protective effect.

Masala KarelaMasala Karela

What causes your heart to not work correctly?

There are 5 basic reasons why we have heart issues.

1. Belly fat : The more belly fat you have, the higher the risk of a heart attack. This shows wrong food habits, bad quality vegetable oil, sugar, maida, cornflour excess etc create this problem. High blood pressure in a major problem for your heart and also uncontrolled diabetes.

Your diabetes is not solved by just popping pills. You need to change the way you eat. Wrong foods eaten lead to the inflammation of the arteries of your heart. Blockages in the arteries Blockages lead to heart attack and that is so easy to fix as simple as eating healthy. Remove inflammation in your body. 

Coloured Capsicum and Paneer SubziColoured Capsicum and Paneer Subzi

2. Eating processed foods : Avoid junk food and follow simple basic home cooked food. Stay away from refined vegetable oils. Opt for unfrefined oils like olive oil, coconut oil. You could also have cold pressed peanut oil in your cooking as that is available in India.

 Eat a healthy pyaz wali bhindi sabzi instead of going for a deep fried option. Also remember to wash your hands before you eat as they can carry infections. Your hands have opened doors, pressed lift buttons etc where others with infection may have touched them before. Thats how a virus can spread. 

Pyaz Wali Bhindi for Weight Loss, Diabetics, HeartPyaz Wali Bhindi for Weight Loss, Diabetics, Heart

3. Always be active and get your exercises in : Yes, want a healthy heart then put in the effort. Even if you have a one hour workout and you are sitting for the next 9 hours, then your one hour workout is almost useless.  Inactivity, sedentary lifestyle or sitting too long is the number one cause of inflammation and poor blood circulation in your system.

Your heart needs two things, the right nutrients (eating wisely) and oxygen and both these are carried by your blood circulation. Blood circulation happens with movement. If your are in your office, then try and sit on a stool without a back rest and that will make you use your core and fire up your body. That is why we find new age workers wanting to stand at times the whole day while working at their desk. 

Peru ki Subzi
Peru ki Subzi

Blood circulation is at its lowest when we are sitting or sedentary. 2 hours of watching TV may reduce heart healthy by 13% to 15% says Harvard study. There is a way to watch TV. Get up from your TV or pause and walk around or even better do some basic exrecises while watching TV. If you had an active day then nothing will happen by watching TV for 2 hours.  

Spinach Mushroom Sabzi, Palak Mushroom RecipeSpinach Mushroom Sabzi, Palak Mushroom Recipe

4. Smoking and Stress : The two s's. Common senses is stay away from your puff. Regarding stress, more stress makes more cortisol which creates more inflammation.

That swells your arteries over time and leasds to a heart attack. Sort your stress out. 

Cabbage and Cucumber Dry SabziCabbage and Cucumber Dry Sabzi

5. Lack of sleep : Your body needs 8 hours sleep. Sleep depravation and inflammation are linked with one another. If you are sleep deprived, then you are compromising your heart health. Stress is also a big issue for heart attack. More stress makes more cortisol which creates more inflammation.

Green Peas Masala CurryGreen Peas Masala Curry

Enjoy our healthy heart subzis and  healthy heart recipes article below. 

Healthy Heart Accompaniments (20 recipes)
Healthy Heart Breakfast (25 recipes)
Healthy Heart Dals & Kadhis (31 recipes)
Healthy Heart Desserts (17 recipes)
Healthy Heart Drinks Beverages (19 recipes)
Healthy Heart International Recipes (26 recipes)
Healthy Heart Rice, Khichdi and Biryani (25 recipes)
Healthy Heart Rotis & Parathas (33 recipes)
Healthy Heart Salads Raitas (58 recipes)
Healthy Heart Soups (25 recipes)
Healthy Heart Starters Snacks (60 recipes)


Show only recipe names containing:
  



Pyaz Wali Bhindi for Weight Loss, Diabetics, Heart
Recipe# 5571
01 Oct 20

 
 by Tarla Dalal
healthy pyaz wali bhindi | pyaz wali bhindi recipe | okra onion sabzi | Punjabi pyaz wali bhindi | with amazing 15 images. healthy pyaz wali bhindi is a perfect l ....
Gajar Fansi
Recipe# 22216
22 Sep 20

 
 by Tarla Dalal
Carrot, a storehouse of vitamin A, combines beautifully with French beans in this simple subzi. Peanuts are used in minor quantities to not only add crunch but also vitamin B3 to this subzi, making it delectable and nutritious.
Maharashtrian Patal Bhaji, Paatal Bhaji
Recipe# 770
19 Oct 20

 
 by Tarla Dalal
Maharashtrian patal bhaji recipe | palak ki patal bhaji | healthy patal bhaji | with step by step images. patal chi bhaji is a nourishing daily fare which can be enjoyed by people of all a ....
Sprouted Kabuli Chana and Palak, Folic Acid Rich Recipe
Recipe# 35071
19 Jul 20

 
 by Tarla Dalal
A perfect combination of sprouted kabuli chana and palak that will tickle your taste buds, and keep your protein , calcium and iron lev ....
Coloured Capsicum and Paneer Subzi
Recipe# 39593
10 May 20

  This recipe has an associated video
 
by Tarla Dalal
The Coloured Capsicum and Paneer Subzi has a well-rounded flavour and a well-balanced nutrient profile. Rich in protein, carbohydrates and vitamins, this easy yet irresistible subzi also pools in vitamin A from coloured capsicums, folic acid and antioxidant lycopene from tomatoes and protein and cal ....
Lauki Kofta Curry (  Healthy Heart)
Recipe# 5567
16 Apr 20

  This recipe has an associated video
 by Tarla Dalal
These koftas are prepared with lauki in a larger proportion, in comparison to potato, to minimize the caloric value of the dish. Also, koftas are not deep-fried, but are simmered and cooked in the curry itself. This makes a tasty combination with lachha soya paratha.
Moong Dal and Suva Subzi
Recipe# 22212
03 Mar 20

 
 
by Tarla Dalal
The unique taste of suva, fortified by moong dal and spiced with green chillies makes this subzi a must-try. Suva and tomatoes are rich in vitamin A and iron, while moong dal provides the necessa ....
Boriya Diya Palang Saag
Recipe# 42369
27 Mar 19

 
 
by Tarla Dalal
A classic Bengalii dish of moong dal dumplings cooked in a spinach gravy. The vibrant taste and unique mouth-feel of this dish make it a great hit, not just with Bengalis but anybody who tastes it. Boriya Diya Palang Saag literally means a gravy (saag) of ....
Makai Khumb Jalfrazie
Recipe# 5288
05 Mar 19

 
 by Tarla Dalal
Mushrooms and a slew of colourful vegetables combine to make an appetizing subzi that goes well with plain rotis or steaming hot rice. As always, onions work wonders at increasing hdl levels.
Carrot Methi Subzi ( Delicious Diabetic Recipe)
Recipe# 3503
21 Apr 20

  This recipe has an associated video
 by Tarla Dalal
This is a great combination of textures and fragrant, spicy flavours that has the added advantage of being quick to make. Enriched with vitamin A, iron and fibre, it is nutritious too.
Masale Wali Turai, Turai ki Sabzi
Recipe# 6434
23 Aug 20

 
 
by Tarla Dalal
masale wali turai recipe | turai ki sabzi | healthy turai ki bhaji | ridge gourd vegetable | with 23 amazing images. Perked up with peppy tomato pulp and a variety of spice powders,
Kofta Makhani
Recipe# 22194
13 Jun 11

 
 by Tarla Dalal
The very word 'makhani' brings to our mind a rich gravy with lots of butter and cream! However, you will be pleasantly surprised to know that the same magical impact can be created in a healthy fashion by using low-fat milk. The vibrant, red-coloured kofta used in this delightful dish is made us ....
Moong Dal Methi Sabzi
Recipe# 4829
21 Apr 20

 
 by Tarla Dalal
moong dal methi sabzi recipe | healthy methi leaves with moong dal | methi moong dal ki sabzi | with amazing 18 images. Moong dal methi sabzi is a dry accompaniment to rotis and chapatis. < ....
Soya Methi Masala ( Soya Roti and Subzi)
Recipe# 22412
19 Aug 19

 
 by Tarla Dalal
A low calorie subzi for health freaks! This subzi is a double dose of health as it is not only low cal but also made using soya oil, soya granules, fenugreek etc. which are high in vitamin A and calcium. Low fat milk (99.7% fat free) is easily available in the market, however you can make skimmed mi ....
Kadhai Tofu
Recipe# 22427
26 Nov 07

 
 by Tarla Dalal
The very prefix of "kadai" is a qualifier for a recipe. . . You can be almost sure you are in for a rich, scrumptious feast! this special dish, which is a low cal variation of the original recipe, is just as tasty as the high calorie original version. Sliced capsicum make the dish look rather "prett ....
Paneer Palak Koftas in Makhani Gravy
Recipe# 3565
02 Jan 19

  This recipe has an associated video
 by Tarla Dalal
Low-cal Paneer Palak Kofta in Makhani Gravy, anyone? The weight-watcher is usually terrified of words like paneer and makhani, but here is a low-cal version of this popular North Indian dish specially formulated to please food lovers without adding to their waistline. The innovative twist here is th ....
Gavarfali ki Sukhi Subzi
Recipe# 7463
02 May 20

 
 
by Tarla Dalal
gavarfali ki sukhi sabzi recipe | gavar ki sabzi | cluster beans Indian vegetable | dry gavarfali sabzi | healthy gavarfali sabzi | with 17 amazing pictures.
Pyazwale Mutter
Recipe# 6433
25 Jun 19

  This recipe has an associated video
 by Tarla Dalal
While onion is usually added as a taste enhancer in most subzis, Pyazwale Mutter is an interesting preparation in which succulent onion rings share the limelight with juicy green peas. This fibre, iron and vitamin C-rich treat is a five-starrer in terms of taste, looks and aroma. The tangy fresh tom ....
Sprouted Masala Matki
Recipe# 5701
20 Oct 20

  This recipe has an associated video
 by Tarla Dalal
sprouted masala matki recipe | sprouted moth masala | matki sprouts curry | healthy snack | with step by step images. sprouted masala matki is a nourishing fare w ....
Tendli Aur Matki Subzi
Recipe# 6422
17 Oct 20

 
 by Tarla Dalal
tendli matki sabzi recipe | ivy gourd vegetable | tendli sprouts bhaji | healthy tendli sabzi | tendli matki sabzi is a nourishing addition to most healthy Indian ....
Hariyali Mutter
Recipe# 6431
23 Mar 14

  This recipe has an associated video
 by Tarla Dalal
There are dozens of ways of cooking mutter, but this one truly tingles the tastebuds thanks to dominance of coriander in the masala. Hariyali Mutter comprises healthy ingredients and cooking methods, thereby strengthening the heart and controlling blood glucose levels too.
Vegetable Jalfraize
Recipe# 22426
26 Nov 07

 
 by Tarla Dalal
Jalfrezi is usually a dish made with green chillies, capsicum and onions as the base. In this variation, I have used my favourite combination of tofu and mixed veggies as the main ingredients. The tanginess imparted by the tomatoes and vinegar is the characteristic flavour of this dish. You c ....
Palak, Methi and Corn Subzi
Recipe# 22436
21 Oct 20

  This recipe has an associated video
 
by Tarla Dalal
palak methi and corn sabzi recipe | palak methi makai | palak methi makai sabji | with step by step images. healthy palak corn sabzi is a nutri packed sabzi which can be served as a daily f ....
Methi Pitla
Recipe# 198
25 Oct 19

 
 by Tarla Dalal
methi pitla recipe | Maharashtrian methi che pitla | methi zunka | with 15 amazing pictures Pitla is a Maharashtrian bhaji made with gra ....
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