Kerala Vegetable Stew

Kerala Vegetable Stew is a comforting and aromatic dish featuring a medley of fresh vegetables simmered in coconut milk and flavored with traditional spices. This delightful stew is perfect for brunch, offering a warm and nourishing experience.

Ingredients

• Carrot - 1 medium, diced
• Potato - 1 medium, diced
• Green beans - 100 grams, cut into 1-inch pieces
• Cauliflower - 100 grams, cut into florets
• Onion - 1 small, thinly sliced
• Ginger - 1 teaspoon, grated
• Green chili - 1, slit
• Coconut milk - 200 ml
• Mustard seeds - 1/2 teaspoon
• Curry leaves - 10 leaves
• Vegetable oil - 1 tablespoon
• Salt - to taste
• Black pepper - 1/4 teaspoon
• Water - 1 cup
• Fresh coriander - for garnish

Steps

1. Heat the vegetable oil in a medium saucepan over medium heat.
2. Add the mustard seeds and let them splutter.
3. Add the sliced onion, ginger, and green chili. Sauté until the onions become translucent.
4. Add the diced carrot, potato, green beans, and cauliflower to the pan. Stir well for about 5 minutes.
5. Pour in 1 cup of water and season with salt. Cover the pan and let the vegetables cook for about 10 minutes, or until tender.
6. Once the vegetables are cooked, add the coconut milk and curry leaves. Stir gently and let it simmer for another 5 minutes.
7. Sprinkle black pepper and adjust salt as needed.
8. Remove from heat and garnish with fresh coriander before serving.

Nutrition

• Calories: 250
• Protein: 5 g
• Carbs: 35 g
• Fiber: 7 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 8 g
• Unsaturated Fat: 2 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins and minerals from fresh vegetables.
• Coconut milk provides healthy fats and aids in digestion.

Tags