Indian vegetable stir fry

This is the 15-minute sabzi for tired evenings. A hot kadhai, a jeera-garlic-turmeric tempering, and whatever vegetables are in the fridge, cooked fast so they stay bright and slightly crunchy. No gravy, no long simmering, no standing at the stove for an hour.

Why it helps

Half your plate at dinner should ideally be vegetables, and this is the fastest honest way to get there. Quick stir-frying keeps the fibre and the bite, and fibre is what slows a meal down and keeps you full. On days when the choice is between ordering in and cooking something in 15 minutes, this recipe wins. For the bigger picture, see PCOS foods to eat and avoid.

Ingredients (serves 2)

• 3 cups mixed vegetables, chopped small: beans, carrot, capsicum, cabbage, cauliflower, whatever you have
• 2 teaspoons oil
• 1 teaspoon jeera
• 3 to 4 garlic cloves, finely chopped
• 1/4 teaspoon turmeric
• 1/2 teaspoon red chilli powder or 1 chopped green chilli
• Salt to taste
• A squeeze of lemon and chopped coriander to finish

Method

1. Chop all the vegetables small and roughly the same size, so they cook evenly and fast.
2. Heat the oil in a kadhai on high and crackle the jeera.
3. Add the garlic and stir for 30 seconds until fragrant, not brown.
4. Add the hard vegetables first, beans, carrot, cauliflower, and stir-fry on high for 3 to 4 minutes.
5. Add the softer vegetables, capsicum and cabbage, with turmeric, chilli and salt.
6. Stir-fry another 3 to 4 minutes. The vegetables should be cooked but still have a slight bite. Cover for 2 minutes only if you like them softer.
7. Switch off, squeeze the lemon, scatter coriander, and serve hot.

Make it your own

• Toss in a handful of boiled chana, peanuts or cubes of paneer to add protein. Skip paneer and use ghee-free oil to keep it fully plant-based.
• Use frozen mixed vegetables on the worst days. No shame, they count.
• Serve with dal and one phulka, or over a small bowl of leftover rice for a quick complete dinner.

Enjoy it as part of the CurviCare Plate, or find more quick PCOS meal ideas.