Coconut-infused Garden Delight Stew
Best For
Lunch
Dinner
INGREDIENTS Spices
• 8 fenugreek seeds
• ½ teaspoon mustard seeds
• 1 bay leaf
• 2 star anise
• 1 cinnamon stick (2 inches)
• 2 cloves
• 1 teaspoon chopped ginger
• 1 green chili, finely chopped
• 25 fresh curry leaves
Vegetables
• ¼ cup chopped drumsticks (cut into 2” pieces)
• 1 cup chopped potato
• ½ cup fresh green peas
• ¾ cup water
• 1 cup chopped cauliflower
• ½ cup chopped pumpkin
• ½ cup chopped carrot
• ¼ cup chopped green beans
Other Ingredients
• 1½ cups thick coconut milk
• 1 teaspoon jaggery powder
• 1 teaspoon rock salt
PREPARATION
Prepare thick coconut milk by blending 1½ cups coconut with 1½ cups water and then sieving it.
Method
- In a pot, add fenugreek seeds, mustard seeds, bay leaf, star anise, cinnamon and clove. Dry roast for 3 minutes on low flame.
2. Add the ginger, green chili and curry leaves. Dry roast for 1 more minute.
3. Add the drumsticks, potato, green peas and water into the pot, mix well and cook for 3 minutes on medium flame.
4. Add all the remaining vegetables to the pot and mix. Cover the pot. Cook for 15-18 minutes on medium flame, until the vegetables are cooked.
5. Switch off the stove. Add thick coconut milk, jaggery and salt. Mix well, close the lid for 5 minutes and serve warm with appam or brown rice.
Introducing “Coconut-infused Garden Delight Stew,” a fragrant and wholesome stew packed with an array of colorful vegetables and aromatic spices. This recipe offers a delightful blend of flavors and textures, making it a comforting and nutritious dish suitable for any occasion.
Nutritional Value:
- Drumsticks provide vitamin C, iron, and antioxidants, supporting immune function and blood health.
- Potatoes offer potassium, vitamin C, and B vitamins, aiding in nerve function and energy metabolism.
- Green peas are rich in protein, fiber, and vitamins, promoting muscle repair and overall health.
- Cauliflower provides fiber, vitamins C and K, and antioxidants, supporting digestion and immune health.
- Pumpkin is rich in vitamin A, potassium, and fiber, benefiting eye health and digestion.
- Carrots are high in beta-carotene, promoting good vision and providing antioxidants.
- Green beans offer vitamins A, C, and K, as well as folate and fiber, supporting bone health and digestion.
- Coconut milk provides healthy fats and medium-chain triglycerides (MCTs), supporting heart health and metabolism.
- Jaggery adds sweetness and contains iron and other minerals, providing energy and aiding in digestion.
- Spices like fenugreek, cinnamon, and cloves offer antioxidants and anti-inflammatory properties, promoting overall wellness.
Benefits:
- Immune Support: Packed with vitamins and antioxidants from a variety of vegetables, this stew boosts immune function and protects against illnesses.
- Digestive Aid: High fiber content from vegetables and coconut milk aids digestion and promotes a healthy gut.
- Heart Health: Healthy fats from coconut milk and antioxidants from spices support heart health and lower cholesterol levels.
- Energy Boost: Potatoes, coconut milk, and jaggery provide carbohydrates and healthy fats, giving you sustained energy throughout the day.
- Bone Strength: Green beans and cauliflower provide vitamins and minerals essential for bone health and strength.
- Eye Health: Carrots and pumpkin are rich in vitamin A and antioxidants, promoting good vision and eye health.
- Vegan-Friendly: This recipe is entirely plant-based, making it suitable for vegans and vegetarians.
- Weight Management: Low in calories and rich in fiber, this stew helps in weight management and keeps you feeling full for longer.
- Anti-inflammatory Properties: Spices like cinnamon and cloves offer anti-inflammatory properties, reducing inflammation in the body.
- Flavorful and Comforting: The blend of aromatic spices and creamy coconut milk creates a comforting and flavorful stew that is perfect for chilly days.
February 26, 2024
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