Healthy vegetable stew (Indian flavors)
Delicious South Indian dish made with mixed vegetables, coconut and curry leaves.
Servings: 4
Calories: 286kcal
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
Nutrition: Carbohydrates:29g; Protein:5g; Fat:12g; Saturated Fat:6.2g; Cholesterol: 19mg; Sodium:105mg; Fiber:4g