Meal Prep · South Indian
Vegetable Stew
A creamy, comforting, and nutrient-rich South Indian vegetable stew, perfect for a wholesome meal.
Ingredients
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Step-by-step- Heat coconut oil in a large pot or Dutch oven over medium heat. Add mustard seeds and fenugreek seeds (if using); let them splutter.
- Add curry leaves, minced ginger, green chilies, and chopped onions. Sauté until onions turn translucent, about 3-4 minutes.
- Add all the chopped mixed vegetables to the pot. Stir well and sauté for 2-3 minutes.
- Pour in the thin coconut milk (or water/broth) and salt. Bring to a boil, then reduce heat, cover, and simmer for 10-12 minutes, or until vegetables are tender-crisp.
- Once vegetables are cooked, add the thick coconut milk and black pepper powder. Stir gently and heat through for 2-3 minutes, ensuring it doesn’t come to a rolling boil to prevent curdling.
- Taste and adjust seasoning if needed. Garnish with fresh coriander leaves, if desired, and serve hot with appam, idiyappam, or plain rice.
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 5 g |
| Fat | 25 g |
| Saturated Fat | 20 g |
| Carbohydrates | 20 g |
| Fiber | 6 g |
| Sugar | 5 g |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Store cooled stew in an airtight container. Coconut milk-based dishes are best consumed fresh or within a few days.
Freezer Up to 1 month
Freeze cooled stew in freezer-safe containers or bags. Note that the texture of some vegetables and coconut milk may change slightly upon thawing.
Reheat Stovetop/Microwave
Reheat gently on the stovetop over low heat, stirring occasionally, until warmed through. Add a splash of water or coconut milk if too thick. Microwave in short bursts, stirring in between.
Chef’s Corner
- For a richer flavor, toast a few whole spices like cloves, cardamom, and cinnamon sticks before adding mustard seeds, then remove them before serving.
- Adjust the consistency by adding more thin coconut milk or water if you prefer a thinner stew.
- Use fresh, good quality coconut milk for the best taste and creaminess. Canned full-fat coconut milk also works well.
- Don’t overcook the vegetables; they should be tender but still hold their shape.
