Keralan Vegetable Stew

May 25, 2023May 25, 20230 2
Delicious Keralan Vegetable Stew for a healthy lunch or dinner
in Vegan

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 cups chopped mixed vegetables ( potatoes , carrots , cauliflower , french beans , and green bell peppers )
2 medium onions , sliced
4 tablespoons oil
4 whole green cardamoms
4 whole cloves
1 inch cinnamon stick
2 green chilies , slit in half
2 teaspoons gingerroot , julienned
1 teaspoon black peppercorns , coarsely crushed
2 cups coconut milk
2 cups water
3 curry leaves
1/2 teaspoon salt ( to taste )

Nutrision Information

Servings Per Recipe
4
Calories
278
Sugar
10g
Fat
16g
Keralan Vegetable Stew is a traditional dish from the southern Indian state of Kerala. It is a popular vegan and vegetarian option due to the abundance of fresh vegetables and coconut milk that are commonly used in Keralan cuisine. This stew is a flavorful and healthy option for lunch or dinner, and can be served with rice, naan bread, or any other preferred accompaniment. The warming spices and creamy coconut milk make it a comforting and satisfying dish that will leave you feeling nourished and satisfied.

Instructions

1.Heat oil in a large pot over medium heat.
2.Add cardamom, cloves, and cinnamon and cook for 1 minute until fragrant.
3.Add onions and cook for 3-4 minutes until soft and translucent.
4.Add chopped vegetables, green chilies, ginger, and peppercorns. Stir well and cook for another 5 minutes.
5.Add coconut milk and water, and bring to a boil.
6.Add curry leaves and salt to taste. Reduce heat to low and let it simmer for 20-25 minutes until the vegetables are cooked and tender.
7.Serve hot, garnished with fresh cilantro leaves if desired.

PROS

This Keralan Vegetable Stew is a hearty and flavorful vegan dish that is easy to make.
It is packed with nutrients from the mixed vegetables and coconut milk, making it a healthy option for lunch or dinner.

It is also gluten-free, dairy-free, and low in calories.

CONS

The only potential downside to this dish is that it is relatively high in carbohydrates due to the vegetables and coconut milk.
However, these are healthy carbohydrates and should not be a cause for concern unless you are following a low-carb diet.

HEALTH & BENEFITS

This Keralan Vegetable Stew is a nutritious and healthy choice for vegans and vegetarians alike. The mixed vegetables provide a variety of vitamins and minerals, while the coconut milk adds healthy fats and important micronutrients.
Coconut milk has been linked to improved heart health, weight loss, and reduced inflammation in the body. It is also a good source of medium-chain triglycerides (MCTs), which are easily converted into energy by the body.
Curry leaves have antioxidant and anti-inflammatory properties, and may also help regulate blood sugar levels.

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