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Healthy Heart Sabzi recipes


Last Updated : Oct 22,2024



स्वस्थ्य हार्ट संबंधित सब्जी़ - हिन्दी में पढ़ें (Healthy Heart Sabzi recipes in Hindi)
સ્વસ્થ હૃદય માટે સબઝી - 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 |  Read this article if you have high cholesterol, heart issues, blockages in the heart, had stents or baloons inserted in your 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.

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.

5 important points to make sabzi's for a healthy heart. as we want to reduce fat intake follow the suggested points below.

  1. sabzi sould be low in calories
  2. use a mix of vegetables which have a low glycemic index
  3. use low fat ingredients like low fat paneer instead of full fat paneer
  4. avoid potatoes which will shoot up your blood sugar levels
  5. use sprouts

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.

moong dal methi sabzi recipe | healthy methi leaves with moong dal | methi moong dal ki sabzi |moong dal methi sabzi recipe | healthy methi leaves with moong dal | methi moong dal ki sabzi |

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.

Hariyali MutterHariyali Mutter

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

chana paneer recipe | chole paneer | chole paneer masala | chana masala with paneer |chana paneer recipe | chole paneer | chole paneer masala | chana masala with paneer |

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 karela recipe | karela masala | karela masala sabzi | dry bitter gourd sabzi |masala karela recipe | karela masala | karela masala sabzi | dry bitter gourd sabzi |

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 vegetable sabzi recipe | healthy peru nu shaak | amrud sabji |peru vegetable sabzi recipe | healthy peru nu shaak | amrud sabji |

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:
  



Maharashtrian Patal Bhaji, Paatal Bhaji
Recipe# 770
12 Aug 22

 
 by Tarla Dalal
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Healthy Lauki Kofta Curry, Indian Lauki ka Kofta
Recipe# 5567
26 Dec 21

  This recipe has an associated video
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Papaya Tarkari, Raw Papaya Sabzi
Recipe# 38809
10 Feb 22

 
 
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Sprouted Kabuli Chana and Palak, Folic Acid Rich Recipe
Recipe# 35071
24 Oct 24

 
 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 ....
Pyaz Wali Bhindi for Weight Loss, Diabetics, Heart
Recipe# 5571
07 Dec 22

 
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Kofta Makhani
Recipe# 22194
30 Mar 21

 
 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 ....
Carrot Methi Subzi ( Delicious Diabetic Recipe)
Recipe# 3503
05 Jun 24

  This recipe has an associated video
 by Tarla Dalal
gajar methi sabzi recipe | sabzi for diabetes | carrot and fenugreek vegetable Indian style | healthy carrot methi sabzi | with 14 amazing images. gajar methi sabzi rec ....
Stuffed Capsicum in Tomato Gravy (  Diabetic Recipe)
Recipe# 7461
01 Mar 23

 
 by Tarla Dalal
No reviews
Capsicum, stuffed with a mixed vegetable and low-fat paneer stuffing, is drowned in a generously-spiced tomato gravy to provide a flavourful boost of fibre and vitamin A. Not too much oil and no cream either, but still luscious, the Stuffed Capsicum in Tomato Gravy uses very little cornflour along w ....
Kadhai Tofu
Recipe# 22427
12 Feb 21

 
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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 ....
Moong Dal Methi Sabzi
Recipe# 4829
15 Mar 21

 
 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. < ....
Gajar Fansi Sabzi
Recipe# 22216
10 May 23

 
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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< ....
Coloured Capsicum and Paneer Sabzi
Recipe# 39593
10 Sep 23

  This recipe has an associated video
 
by Tarla Dalal
capsicum paneer sabzi recipe | dry tomato capsicum paneer sabzi | Thiamine rich healthy sabzi | with 10 images. capsicum paneer sabzi is a healthy Indian vegetable. Learn how to make
Urad Dal and Palak Sabzi
Recipe# 22453
15 Jun 23

  This recipe has an associated video
 
by Tarla Dalal
palak urad dal sabzi recipe | urad dal with spinach | healthy urad palak dal | palak dal | with 34 amazing images. urad dal with spinach is a dry dal made from pa ....
Moong Dal and Suva Sabzi
Recipe# 22212
07 May 23

 
 
by Tarla Dalal
moong dal suva sabzi recipe | zero oil sabzi | moong dal tomato shepu sabzi | with 35 amazing images. moong dal suva sabzi is a healthy moong dal sabzi for all. Learn how to make
Boriya Diya Palang Saag
Recipe# 42369
01 Nov 22

 
 
by Tarla Dalal
borio diya palang saag recipe | Bengali spinach, eggplant with lentil dumplings | palong shaak | with amazing images. A classic Bengali dish of moong dal dumplings cooked in a spi ....
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.
Masala Karela
Recipe# 7462
24 Nov 23

 
 by Tarla Dalal
masala karela recipe | karela masala | karela masala sabzi | dry bitter gourd sabzi | masala karela is a quick fix healthy Indian accompaniment to wheat flour cha ....
Soya Methi Masala Sabzi
Recipe# 22412
13 Jun 24

 
 
by Tarla Dalal
soya methi masala recipe | soya green peas methi ki sabzi | healthy soy methi masala | with 49 amazing images. soya methi masala recipe is a delicious
Bengali Mixed Vegetable Dry Sabzi,  Panch Phodoner Chorchori
Recipe# 41468
01 Nov 23

 
 by Tarla Dalal
Bengali mixed vegetable sabzi recipe | panch phoron chorchori | healthy Bengali dry sabzi | with 25 amazing images. Bengali mixed vegetable sabzi is a popular dish in Bengal and is ....
Gavarfali ki Sukhi Subzi
Recipe# 7463
14 Jul 23

 
 
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 Sabzi
Recipe# 5701
28 Oct 24

  This recipe has an associated video
 
by Tarla Dalal
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Masala Cauliflower with Green Peas Sabzi
Recipe# 6424
25 Jun 23

 
 by Tarla Dalal
masala cauliflower with green peas sabzi recipe | healthy cauliflower peas masala | masala gobi matar sabzi | Indian style gobi matar | with 32 amazing images. masala ca ....
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