Mixed Seasonal Sabzi Thali
A complete Jain-friendly thali plate: hing-tempered above-ground seasonal vegetables, simple dal, and rice—no onion, no garlic, no wheat.
This is one recipe for a full plate so the diet builder can treat it as a single main. Change the vegetable mix with the season; keep the structure: sabzi + dal + rice.
No onion, garlic, or root vegetables. Hing, cumin, tomato, curry leaves, and lemon carry the flavor. Gluten-free as written when using certified gluten-free hing.
Nutrition
Per 1 thali plate with rice and dal (half recipe)
- Calories
- 400 kcal
- Protein
- 13 g
- Carbs
- 72 g
- Fat
- 7 g
- Fiber
- 11 g
Dietary
plant based · jain · no onion no garlic · soy free · nut free · gluten free
Protein sources
dal · rice · peas
Ingredients
- 13 cups Mixed Seasonal Vegetables, chopped (e.g. cabbage, beans, pumpkin, peas)
- 21 Tomato, chopped
- 31/2 cup Toor Dal or Moong Dal, rinsed
- 41 cup Uncooked Rice (or 3 cups cooked)
- 51 tsp Cumin Seeds
- 61/2 tsp Mustard Seeds
- 71/4 tsp Certified gluten-free Asafoetida (Hing)
- 88–10 Curry Leaves (optional)
- 91/2 tsp Turmeric, divided
- 101 tsp Coriander powder
- 111.5 tbsp Oil, divided
- 12Salt to taste
- 13Lemon wedges and coriander
Instructions
- 1
Cook rice. Pressure-cook or boil dal with water, a pinch of turmeric, and salt until soft; mash lightly.
Cut denser vegetables (pumpkin, beans) smaller so they cook with softer ones (cabbage, peas).
- 2
Heat 1 tbsp oil. Add mustard seeds, cumin, hing, and curry leaves. Add tomato and cook until soft.
Keep some vegetable texture; the plate should not become one mushy mix.
- 3
Add mixed vegetables, remaining turmeric, coriander powder, and salt. Stir well.
If using watery vegetables like lauki, cook uncovered at the end to reduce liquid.
- 4
Cover and cook until vegetables are tender, 10–15 minutes, adding small splashes of water only if needed.
Salt the sabzi lightly—dal and rice also carry salt.
- 5
Temper dal with remaining oil and a pinch of cumin/hing if desired. Plate rice, dal, and sabzi. Finish with lemon and coriander.
This plate is designed as a complete main; sides like fruit or kachumber are optional extras.
Seasonal vegetable maps
- Summer: lauki, turai, beans, pumpkin.
- Monsoon: cabbage, cauliflower, beans, corn.
- Winter: matar, gobi, cabbage, methi leaves.
Flavor without onion or garlic
- Add a little extra roasted cumin powder if you want more warmth.
- Finish with roasted cumin powder and lemon.
- A spoon of fresh grated coconut works well with beans and cabbage.