This light, colorful stir-fry is all about letting fresh vegetables shine - with just enough warm spice to keep things interesting. It’s quick to make, full of texture, and the kind of meal that feels both nourishing and vibrant. The mustard seeds add a subtle nuttiness, while turmeric and chili bring gentle heat and color.
It’s perfect for spring, but honestly works year-round with whatever green vegetables you have on hand. Serve it with warm flatbread, rice or even on its own with a squeeze of lemon - it’s simple, healthy and really satisfying.
Spring Vegetable Stir-Fry with Warm Spices
Ingredients
- 1½ tablespoons vegetable oil
- ½ teaspoon black mustard seeds
- 1 small red onion sliced thin
- 1 clove garlic finely chopped
- 1 leek thinly sliced
- 200 g green beans or sugar snap peas trimmed and cut in half
- 150 g asparagus tips
- ½ teaspoon turmeric
- ½ teaspoon mild chili flakes or powder
- ½ teaspoon ground coriander
- ½ teaspoon salt or to taste
- 100 g frozen peas
- Fresh lemon wedges
Instructions
- Start the Aromatics: Warm the oil in a large skillet over medium heat. Scatter in the mustard seeds and cook about 20–30 seconds until they pop.
- Sauté Vegetables: Add the onion, garlic, and leek. Stir often and cook 4–5 minutes until just starting to soften.
- Add the Main Veg: Mix in the green beans and asparagus. Cook another 5–6 minutes, stirring occasionally.
- Season: Sprinkle over turmeric, chili flakes, coriander, and salt. Stir well to coat.
- Finish: Pour in the frozen peas and cook 2–3 minutes longer until all vegetables are tender but still bright.
- Serve: Remove from heat. Squeeze fresh lemon juice over the top and serve warm with rice or bread.
Notes
- Don’t overcook the veg: The vegetables should stay bright and just tender. Keep the heat moderate and watch closely in the last few minutes.
- Mustard seeds tip: Let them pop fully before adding other ingredients—this releases their nutty flavor without bitterness.
- Leek prep: Rinse leeks thoroughly after slicing, as they often hide dirt between the layers.
- Serving suggestion: Best served warm, but leftovers also work well chilled in a salad bowl the next day.
Twist Ideas
- Switch up the veggies: Try broccoli, zucchini, bell peppers, or baby spinach—just adjust the cooking time depending on how firm they are.
- Make it a meal: Add tofu cubes, cooked chickpeas, or a handful of roasted cashews for protein.
- Add a sauce: Stir in a splash of coconut milk or a drizzle of soy sauce and lemon juice at the end for a saucier version.
- Add grains: Serve over quinoa, millet, or bulgur instead of rice for a change.
- Boost the heat: Add a pinch of crushed red pepper or a chopped green chili for extra spice.
Nutrition
FAQs about Vegetable Stir-Fry with Turmeric and Mustard Seeds
1. Can I use other vegetables instead of the ones in this recipe?
Absolutely. This stir-fry is very flexible. You can replace asparagus or peas with seasonal vegetables like bell peppers, carrots, green beans, or zucchini. Just make sure to adjust cooking time so that everything stays crisp and bright.
2. What kind of oil is best for Indian-style stir-fries?
Traditionally, a neutral oil with a high smoke point—like sunflower, canola, or peanut oil—is best. Mustard oil can also be used for a sharper, more authentic flavor, but heat it until it starts to smoke lightly before adding the mustard seeds.
3. How do I keep the vegetables from becoming soggy?
Cook on medium-high heat and avoid covering the pan. Stir often, but don’t overcrowd the pan. This keeps the vegetables crisp while still allowing the spices to coat evenly.
4. Can I make this stir-fry ahead of time?
It’s best served fresh, but you can prep the vegetables and spices in advance. Store chopped vegetables in an airtight container in the fridge for up to a day. Stir-fry them just before serving to maintain texture and color.
5. What pairs well with this dish?
This stir-fry goes well with steamed rice, lemon rice, or quinoa for a light meal. You can also serve it as a side with dal, chapati, or grilled paneer for a more complete Indian-style dinner.
6. Can I make it without mustard seeds or turmeric?
Yes. The flavor will be milder, but you can substitute cumin seeds for mustard seeds and a pinch of curry powder for turmeric if needed.
7. Is this recipe vegan and gluten-free?
Yes, it’s naturally vegan and gluten-free. Just make sure the oil and spices you use are pure and free from additives.
8. How spicy is this stir-fry?
It’s mildly spiced. The mustard seeds add aroma rather than heat. You can add chopped green chili or a pinch of red chili flakes if you prefer more spice.
9. Can I add protein to this stir-fry?
Definitely. Add cubed tofu, paneer, or chickpeas after sautéing the spices. They’ll absorb the turmeric and mustard flavors beautifully.
10. How long does it keep?
Leftovers can be stored in the fridge for up to 2 days. Reheat gently in a skillet—avoid microwaving for too long to preserve the texture.
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