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Healthy vegetable stew (Indian flavors)
Delicious South Indian dish made with mixed vegetables, coconut and curry leaves.
Prep
15
minutes
mins
Cook
30
minutes
mins
Total Time
45
minutes
mins
Course:
Main Course
Cuisine:
Indian
Keyword:
ibs, low fodmap, stew, vegetables
Servings:
4
Calories:
286
kcal
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