Jharkhand-Inspired Mixed Vegetable Stir Fry with Mustard Seeds
A vibrant stir fry featuring seasonal vegetables tempered with mustard seeds and a hint of turmeric, highlighting rustic Indian flavors. This Indian-inspired vegetarian recipe (vegan, gluten free), ready in about 25 minutes, pairs mustard seeds, oil, chopped carrots for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 120 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 tsp mustard seeds
- 2 tbsp oil
- 1 cup chopped carrots
- 1 cup, chopped into 1-inch pieces green beans
- 1 cup cauliflower florets
- 1/2 tsp turmeric powder
- to taste salt
- 1 small, optional chopped green chili
- 1 tbsp fresh lemon juice
- 2 tbsp, chopped fresh coriander leaves
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 2 tbsp oil in a large skillet or wok over medium-high heat. Add 1 tsp mustard seeds and let them crackle for about 20 seconds.
- Step 2: Add 1 small chopped green chili and sauté for 30 seconds until fragrant.
- Step 3: Toss in 1 cup chopped carrots, 1 cup chopped green beans, and 1 cup cauliflower florets. Stir fry for 5 minutes, stirring frequently to prevent burning.
- Step 4: Sprinkle 1/2 tsp turmeric powder and salt to taste. Continue stir frying for another 5-7 minutes until vegetables are tender-crisp.
- Step 5: Remove from heat and drizzle 1 tbsp fresh lemon juice over the vegetables. Toss gently.
- Step 6: Garnish with 2 tbsp chopped fresh coriander leaves and serve warm as a side dish or with flatbread.
Frequently asked questions
How long does Jharkhand-Inspired Mixed Vegetable Stir Fry with Mustard Seeds take to make?
Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Jharkhand-Inspired Mixed Vegetable Stir Fry with Mustard Seeds?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep mustard seeds from drying out.
Can I substitute ingredients in Jharkhand-Inspired Mixed Vegetable Stir Fry with Mustard Seeds?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Jharkhand-Inspired Mixed Vegetable Stir Fry with Mustard Seeds for a different number of people?
The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Jharkhand-Inspired Mixed Vegetable Stir Fry with Mustard Seeds vegan?
Yes — this recipe is tagged vegan, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
