Meal Prep · South Indian
Vegetable Stew
A creamy, comforting South Indian Vegetable Stew bursting with fresh flavors and wholesome goodness.
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 let them splutter.
- Add curry leaves, green chilies, and grated ginger. Sauté for 30 seconds until fragrant.
- Add chopped onion and cook until translucent, about 3-4 minutes.
- Add diced carrots, potatoes, green beans, and green peas. Sauté for 5 minutes.
- Pour in water or vegetable broth and add salt to taste. Bring to a boil, then reduce heat, cover, and simmer for 10-12 minutes, or until vegetables are tender.
- Stir in the thick coconut milk. Cook for another 2-3 minutes, stirring occasionally, ensuring it doesn’t boil vigorously after adding coconut milk to prevent curdling.
- Taste and adjust seasoning if necessary. Garnish with fresh coriander leaves before serving.
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 5 g |
| Fat | 18 g |
| Carbohydrates | 25 g |
| Fiber | 7 g |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Store cooled stew in an airtight container. The flavors often deepen overnight.
Freezer Up to 2 months
Freeze cooled stew in freezer-safe containers or bags. Thaw overnight in the refrigerator before reheating.
Reheat Stovetop/Microwave
Reheat gently on the stovetop over low heat, adding a splash of water or coconut milk if too thick. Microwave in 1-minute intervals, stirring in between, until heated through.
Chef’s Corner
- For a richer stew, you can add a tablespoon of cashew paste along with the coconut milk.
- Don’t overcook the vegetables; they should be tender but still hold their shape.
- Adjust the spice level by increasing or decreasing the green chilies. You can also add a pinch of black pepper.
- Serve hot with appam, idiyappam, dosa, or plain white rice for a complete meal.
