This healthy vegetable stew is a popular and traditional South Indian dish made with mixed vegetables, coconut and curry leaves. It is a vegetarian dish and is usually served as a side dish with rice or roti. The vegetables used can vary depending on the region and season but commonly include carrots, beans, potatoes, pumpkin, and drumsticks. The vegetables are cooked in a coconut and yogurt sauce – the yoghurt is optional and lactose-free yoghurt can be used if regular yoghurt is not tolerated. The sauce is then mixed with spices such as mustard seeds, cumin seeds, and green chilies. This dish is known for its creamy texture and delicious flavor, and it is a healthy and nutritious dish due to the use of a wide variety of mixed vegetables.
Healthy vegetable stew (Indian flavors)
Ingredients
- 1 cup mixed low FODMAP vegetables (such as carrots, green beans, zucchini, bell peppers, eggplant)
- ½ cup grated coconut
- ½ cup lactose-free yogurt optional
- ¼ tsp turmeric powder
- ¼ tsp cumin seeds
- ¼ tsp mustard seeds
- 2-3 green chilies chopped (or substitute with chili flakes)
- 2-3 sprigs of curry leaves
- 1 tablespoon coconut oil
- salt to taste
Instructions
- Cut the low FODMAP vegetables into long thin strips or pieces.
- Boil the vegetables with salt and turmeric powder until they are cooked but still firm. Drain the water and keep the vegetables aside.
- Grind the grated coconut, cumin seeds, and green chilies (or chili flakes/hot sauce) together to a fine paste.
- Heat coconut oil in a pan and add mustard seeds. When they start to splutter, add curry leaves and sauté for a few seconds.
- Add the boiled low FODMAP vegetables to the pan and mix well.
- Add the ground coconut paste and mix again. Cook for 2-3 minutes on low heat.
- If using (lactose-free) yogurt, beat it well and add it to the pan. Mix well and cook for another 2-3 minutes.
- Adjust the seasoning and serve hot with low FODMAP rice or roti.
Notes
The Candor website is written and produced for informational purposes only. While we do our best to provide nutritional information as a general guideline to our readers, we are not certified nutritionists, and the values provided should be considered estimates. Factors such as brands purchased, natural variations in fresh ingredients, etc. will change the nutritional information in any recipe. Various online calculators also provide different results, depending on their sources. To obtain accurate nutritional information for a recipe, use your preferred nutrition calculator to determine nutritional information with the actual ingredients and quantities used.
