Vegetables Stew

Vegetables stew

Ingredients:

  • ½ tbsp cold pressed coconut oil
  • 1 tsp immunity powder (recipe in notes)
  • ½ onion, sliced
  • 5 French beans, chopped
  • ½ carrot, chopped
  • ½ potato, cubed
  • 3 tbsp peas/matar
  • 10 florets cauliflower/gobi
  • 2 green chilli, slit
  • 1 cup water
  • 1 tsp salt
  • 2 cup coconut milk, thin
  • few curry leaves
  • ¼ cup coconut milk, thick

Instructions:

  1. Firstly, in a large kadai heat ½ tbsp coconut oil.
  2. Further, add ½ onion and sauté till they shrink slightly. Do not brown the onions.
  3. Add beans, carrot, potato, peas, cauliflower, green chilli and 1 tsp immunity powder. Sauté for a minute.
  4. Furthermore, add water, salt and few curry leaves. Mix well.
  5. Cover and boil for 5 minutes or till vegetables are half cooked.
  6. Now add coconut milk (thin consistency) and mix well.
  7. Boil for 7-8 minutes or till vegetables are cooked completely.
  8. Turn off the flame and add few curry leaves, ¼ cup thick coconut milk and 1 tsp coconut oil. Mix well. Serve hot.

Notes:

Immunity boosting powder:

Ingredients:

  • 7 tbsp Organic turmeric powder (haldi)
  • 4 tbsp Cumin seeds (jeera)
  • 4 tbsp Coriander seeds (dhaniya)
  • 7tbsp Fennel seeds (saunf/variyali)
  • 2 tbsp Dry ginger powder (saunth)
  • 2tbsp Whole black pepper (kali mirch)
  • 1/2 tbsp SriLankan rolled cinnamon powder (dalchini)
  • 3 tbsp Cardamom (whole elaichi)

Procedure:

  1. Keep turmeric powder and dry ginger powder in a separate bowl (no roasting)
  2. Lightly roast all the remaining ingredients on a slow flame till you get a nice aroma. (avoid burning of spices)
  3. Once cooled, transfer them in a grinder and grind them to a powder.
  4. Add turmeric and dry ginger powder to it and mix with a dry spoon.
  5. Store in a clean, air tight glass or steel jar.
  • Coconuts contain medium-chain triglycerides (MCTs), capric and caprylic acid that are less likely to be stored as fat and are energy giving.
  • The immunity powder helps boost immunity and fight inflammation.
  • Vegetable stew makes a perfect comforting dish on any day. It’s vegan, gluten-free, low carb and can be made full of vegetables as per availability.

 

DOWNLOAD PDF: Vegetables stew

 

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