Chapathi with Mixed Vegetable Sabzi
South Indian • All Foods
How to Make Chapathi with Mixed Vegetable Sabzi (Traditional & Healthy Version)
Chapathi with Mixed Vegetable Sabzi is a beloved South Indian vegetarian snack, perfect for those seeking a nutritious, easy-to-digest meal. Originating from Tamil Nadu and widely enjoyed across South India, chapathi (Indian whole wheat flatbread) paired with a vibrant sabzi (vegetable curry) embodies simplicity and wholesome flavors. Traditionally prepared using 'atta' (whole wheat flour) and a medley of fresh, seasonal vegetables, this dish showcases the region’s focus on fresh produce and minimal oil cooking. The chapathi is soft, earthy, and pairs beautifully with the comforting, mildly spiced sabzi, making it an ideal choice for families, children, and health-conscious individuals. In South Indian households, chapathi with sabzi is often enjoyed as a light breakfast or lunch, especially during busy weekdays. Its versatility allows for countless variations depending on the vegetables available, while the use of minimal oil and aromatic spices like mustard seeds, cumin, and curry leaves adds depth without excess calories. This combination is not only satisfying but also ensures a balance of complex carbohydrates, fiber, vitamins, and minerals, making it a favorite among those tracking their nutrition on IndianCalorie.com. Whether served at home or packed in a tiffin box, chapathi with mixed vegetable sabzi is a true celebration of South Indian culinary heritage.
Ingredients(for 1 chapathi + 1 katori sabzi)
- 1 cup Whole wheat flour (atta)
- 1 medium Carrot (diced)
- 1/2 cup Green beans (chopped)
- 1 small Potato (peeled and cubed)
- 1/4 cup Green peas (fresh or frozen)
- 1 small Onion (finely chopped)
- 1 medium Tomato (chopped)
- 1/2 tsp Cumin seeds
- 1/2 tsp Mustard seeds
- 6-8 Curry leaves (fresh)
- 1/4 tsp Turmeric powder
- 1/4 tsp Red chilli powder (adjust to taste)
- to taste Salt
- 1 tbsp Oil (preferably sunflower or groundnut oil)
- 1 tbsp Fresh coriander (chopped for garnish) - optional
- as needed Water (for dough and cooking)
Instructions
- 1
Prepare the chapathi dough by mixing atta with a pinch of salt. Gradually add water and knead until smooth and soft. Cover and rest for 10 minutes.
10 minutes
Resting the dough helps gluten develop for softer chapathis.
- 2
Heat 1/2 tbsp oil in a pan. Add mustard seeds and cumin seeds; let them splutter. Add curry leaves and sauté for a few seconds.
2 minutes
Temper spices on medium flame to avoid burning and enhance aroma.
- 3
Add chopped onions and sauté until translucent. Stir in tomatoes and cook till soft.
3 minutes
Cook tomatoes until they break down for a smooth sabzi base.
- 4
Mix in diced carrot, beans, potato, and peas. Add turmeric, chilli powder, and salt. Stir well.
2 minutes
Cut vegetables evenly for uniform cooking.
Why This Dish is Healthy
Chapathi with Mixed Vegetable Sabzi is an excellent choice for weight management, diabetes control, and overall wellness. Whole wheat flour provides slow-digesting carbs and fiber, keeping you fuller for longer. The sabzi’s low-fat, high-vegetable content ensures nutrient density without excess calories. This vegetarian meal is easy to digest, boosts energy, and supports a healthy lifestyle.
This meal offers a balanced profile of complex carbohydrates from whole wheat chapathi, dietary fiber, and vitamins from the assorted vegetables. Rich in vitamin A (carrot), vitamin C (tomato, peas), potassium, and antioxidants, it supports digestion, immunity, and heart health. Minimal use of oil keeps fat content low, while protein from peas and wheat aids metabolism and muscle repair. The dish is naturally low in saturated fat and cholesterol.
Pro Tips
- 💡Tip 1: Always rest the dough for soft chapathis
- 💡Tip 2: Use a hot tawa for best results
- 💡Tip 3: Dice vegetables uniformly for even cooking
- 💡Tip 4: Add a squeeze of lemon for freshness
- 💡Tip 5: Avoid overcooking vegetables to retain nutrients
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 160.0 kcal |
| Protein | 4.3 g |
| Carbohydrates | 21.5 g |
| Total Fat | 2.2 g |
| Fiber | 3.1 g |
| Sugars | 2.1 g |
| Iron | 1.4 mg |
| Calcium | 28.0 mg |
| Sodium | 180.0 mg |
| Potassium | 170.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 320.0 IU |
| Vitamin C | 10.0 mg |
| Magnesium | 32.0 mg |
| Zinc | 0.6 mg |
| Phosphorus | 75.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 1.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 22.0 µg |
