Keto Vegetable Stew

This Keto Vegetable Stew is a rich and hearty Indian dish packed with vibrant vegetables and aromatic spices, perfect for a low-carb lifestyle. It offers a comforting experience while being healthy and satisfying.

Ingredients

• Cauliflower - 200 grams, chopped into florets
• Zucchini - 150 grams, diced
• Spinach - 100 grams, fresh
• Bell Pepper - 100 grams, diced (any color)
• Mushrooms - 100 grams, sliced
• Coconut Oil - 2 tablespoons
• Ginger - 1 tablespoon, grated
• Garlic - 2 cloves, minced
• Cumin Seeds - 1 teaspoon
• Turmeric Powder - 1/2 teaspoon
• Coriander Powder - 1 teaspoon
• Garam Masala - 1/2 teaspoon
• Salt - to taste
• Black Pepper - to taste
• Coconut Milk - 200 ml
• Water - 200 ml
• Fresh Coriander - for garnish

Steps

1. Heat coconut oil in a large pot over medium heat.
2. Add cumin seeds and let them sizzle for a few seconds.
3. Stir in the grated ginger and minced garlic, cooking until fragrant.
4. Add chopped cauliflower and diced zucchini to the pot, sautéing for about 5 minutes.
5. Incorporate the sliced mushrooms and diced bell pepper, cooking for another 5 minutes.
6. Sprinkle turmeric powder, coriander powder, garam masala, salt, and black pepper, and mix well.
7. Pour in the coconut milk and water, stirring to combine all ingredients.
8. Bring the stew to a gentle boil, then reduce the heat and let it simmer for 10-15 minutes until the vegetables are tender.
9. Add fresh spinach and cook for an additional 2 minutes until wilted.
10. Serve hot, garnished with fresh coriander.

Nutrition

• Calories: 350
• Protein: 6 g
• Carbs: 14 g
• Fiber: 7 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 30 g
• Saturated Fat: 27 g
• Unsaturated Fat: 3 g
• Water: 0.2 L

Health Benefits

• Low in carbohydrates, making it suitable for ketogenic diets.
• Rich in vitamins and minerals from a variety of vegetables.

Tags