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Zucchini and Squash Sabzi (Quick Stir-fry in Yogurt Sauce) – vegetarian recipe
Stav Kogan

Zucchini and Squash Sabzi (Quick Stir-fry in Yogurt Sauce)

A quick and delicious Rajasthani-inspired Zucchini and Squash Sabzi, flash-fried in a spiced yogurt sauce. This simple, flavorful vegetarian dish transforms everyday ingredients into something special in minutes.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4 serving
Calories: 75

Ingredients
  

  • (Serves 4)
  • 1 lb (450 g) young zucchini and/or yellow squash
  • 3 tbsp (45 g / 1.59 oz) plain sour yogurt (dahi)
  • ½ tsp ground turmeric
  • ½ tsp ground coriander
  • ¾ tsp salt
  • Freshly ground black pepper, to taste
  • ¼ tsp red chili powder, or to taste
  • 1 tbsp (15 ml) olive or peanut oil
  • 1 pinch ground asafetida (hing)
  • ¼ tsp whole brown mustard seeds
  • ¼ tsp whole cumin seeds
  • Use a full-fat, sour yogurt for the best tangy flavor and creamy, stable sauce. If your yogurt is mild, leave it at room temperature for several hours to culture and sour naturally.
  • To prevent the yogurt from curdling, lower the heat significantly before adding it to the hot pan. Incorporate the yogurt mixture gradually, one spoonful at a time, stirring continuously.
  • Avoid overcooking the squash. The goal is a tender-crisp texture that holds its shape, providing a delightful contrast to the creamy sauce.

Method
 

  1. Cut the zucchini and squash in half lengthwise, then slice crosswise into ½-inch (1. 25 cm) thick pieces.
  2. In a small bowl, whisk together the yogurt, turmeric, coriander, salt, black pepper, and chili powder until smooth.
  3. Set aside.
  4. Place a medium frying pan over medium-high heat and add the oil.
  5. Once the oil is hot, add the asafetida, mustard seeds, and cumin seeds.
  6. Let them sizzle for a few seconds until the mustard seeds begin to pop.
  7. Immediately add the chopped zucchini and squash to the pan.
  8. Stir and fry for 3-4 minutes, until the vegetables are tender-crisp and just beginning to brown at the edges.
  9. Reduce the heat to medium-low.
  10. Add the spiced yogurt mixture one tablespoon at a time, stirring for about a minute after each addition to prevent curdling and allow the sauce to thicken.
  11. After all the yogurt is incorporated, add 1 tablespoon (15 ml / 0.5 fl oz) of water, stir a final time to create a light sauce, and taste for salt.
  12. Turn off the heat and serve immediately.

Nutrition

Calories: 75kcalCarbohydrates: 5gProtein: 2gFat: 5g

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