Looking for a side dish that’s light, packed with flavor, and on the table in under 20 minutes? Meet your new weeknight hero: Summer Squash and Green Peas, known traditionally as Louki Hari Matar Sabji! This simple recipe transforms humble zucchini and sweet green peas into a vibrant dish bursting with the warmth of cumin and coriander. It’s the perfect way to celebrate seasonal produce, pairing beautifully with fresh roti or a simple bowl of rice. Get ready to discover how a few quality ingredients can create a truly comforting and delicious meal.
Ingredients
• 3 tbsp Ghee, OR 1.5 tbsp Vegetable Oil + 1.5 tbsp Unsalted Butter
• 2 Hot Green Chilies, stemmed, seeded, and cut into slivers
• 1 tsp Cumin Seeds
• 24 oz / 680 g Small Zucchini (about 8-10), cut into 0.5 inch / 1.5 cm cubes
• 0.5 tsp Turmeric
• 1 tbsp Ground Coriander
• 1.5 cups Fresh Shelled Peas (from about 24 oz / 680 g pods), OR 10 oz / 285 g Frozen Baby Peas
• 3 tbsp Chopped Fresh Coriander (Cilantro)
• 1 tsp Salt
Instructions
1. Heat the ghee (or oil) in a heavy, nonstick saucepan over moderate heat. Once shimmering, add the green chilies and cumin seeds. Fry for about 30 seconds, until the seeds begin to crackle and darken.
2. Stir in the cubed zucchini, turmeric, ground coriander, fresh peas (if using), and half of the fresh coriander. If you used vegetable oil, add the butter now. Stir well to coat.
3. Cover the saucepan and cook for 10 minutes, stirring occasionally. The zucchini will release its own water, so there’s no need to add any.
4. Uncover and continue to sauté for another 2-3 minutes, allowing any excess liquid to evaporate and the squash to become perfectly tender.
5. If using frozen peas, stir them in now and cook for 1-2 minutes until heated through.
6. Remove from heat. Stir in the salt and the remaining fresh coriander. Gently mix and serve immediately.
Nutritional Information
• Per Serving (approximate, based on 6 servings)
• Calories: 118 kcal
• Total Fat: 8g
• Saturated Fat: 5g
• Sodium: 390mg
• Total Carbohydrates: 9g
• Dietary Fiber: 3g
• Total Sugars: 5g
• Protein: 3g
• Iron: 1.2mg
• Potassium: 450mg
Pro Tips
• Choose small, firm zucchini (3-6 inches long) for the best flavor and texture. If using a larger squash, scoop out the watery, seedy core before chopping.
• Resist the urge to add water while cooking. The zucchini has a high water content and will release plenty of moisture on its own, concentrating the dish’s flavor.
• Bloom the spices properly. Wait for the cumin seeds to sizzle and crackle in the hot ghee or oil before adding other . This step is key to unlocking their deep, aromatic flavor.
• Time your peas. If using fresh peas, add them with the zucchini. If using frozen peas, stir them in during the last 1-2 minutes of cooking to keep them bright green and prevent them from getting mushy.
FAQ
Q: Can I make this zucchini and pea sabji vegan
A: Absolutely! To make this recipe fully vegan, simply replace the 3 tbsp of ghee with 3 tbsp of a neutral-flavored vegetable oil like avocado or sunflower oil. The dish will be just as flavorful and delicious.
Q: How can I add more protein to this dish
A: To boost the protein content, consider adding 1 cup of cubed firm tofu or paneer (for a vegetarian option) along with the zucchini. Another great option is to stir in 1 cup of cooked chickpeas towards the end of the cooking time.
Q: What other vegetables can I use instead of zucchini
A: This recipe is very versatile. You can easily substitute zucchini with other summer squashes like yellow squash or pattypan squash. For the most traditional version, use bottle gourd (lauki/dudhi), which is the vegetable used in the classic dish.
Q: How do I store leftovers of this summer squash sabji
A: Store any leftovers in an airtight container in the refrigerator for up to 3 days. The zucchini will soften slightly upon reheating, but the flavors will meld beautifully. Reheat gently in a saucepan over low heat or in the microwave.
