Versatility and deliciousness-All in one pot Vegetable stew

Luke Coutinho (Designed by Priyanka Vithlani, Meal planning analyst)
Nutrition rich veg stew is easy to make lightly spiced, delicious and aromatic made with mixed vegetables, coconut milk and hand-pounded spices. In short a gluten free ,vegan delicacy from Kerala relished with rice /roti or Appam.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Side Dish
Cuisine Indian
Servings 4
Calories 272 kcal

Equipment

  • Cast iron kadhai
  • Ladle

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
 

  • Firstly, in a large kadai heat ½ tbsp coconut oil.
  • Further, add ½ onion and sauté till they shrink slightly. Do not brown the onions.
  • Add beans, carrot, potato, peas, cauliflower, green chilli and 1 tsp immunity powder. Sauté for a minute.
  • Furthermore, add water, salt and few curry leaves. Mix well.
  • Cover and boil for 5 minutes or till vegetables are half cooked.
  • Now add coconut milk (thin consistency) and mix well.
  • Boil for 7-8 minutes or till vegetables are cooked completely.
  • 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)
  • 7 tbsp Fennel seeds (saunf/variyali)
  • 2 tbsp Dry ginger powder (saunth)
  • 2 tbsp 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.
Notes
  • 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.

Nutrition

Calories: 272kcalCarbohydrates: 19gProtein: 4gFat: 21gFiber: 4g
Keyword traditional
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