Healthy eating begins at home. Cutting down on crisps and cookies is a good start but changing the way you serve meals to your family is going many steps further. Stews are a part of nearly every dinner table everywhere in the world.
The only difference is in how it is prepared. You can make stews out of beef, chicken, lamb, fish and vegetables. This recipe is for vegetable stew, made the South Asian way. It is both nutritious and tasty and goes well with white or brown rice, Indian flat breads like chapatis, naans and phulkas. You can also eat it with chunks of bread, spread with garlic butter.
You can add a whole lot of vegetables like carrots, peas, potatoes, turnips, green beans and radish. I would avoid adding cabbage, eggplant and tomatoes.
Difficulty Level
Easy
Instructions
The list of ingredients for this vegetable stew recipe are – 1 cup of onions diced fine, ½ cup of cubed carrots, 1 cup of cubed potatoes, ¼ cup of fresh green peas, ¼ cup of cubed turnips, ½ cup of green beans cut 3 inches long, ½ cup of radish, 2 tablespoons of extra virgin olive oil, 1 teaspoon of freshly ground black pepper powder, 1 teaspoon of cumin powder, 1-½ teaspoons of coriander powder, 1 cup of vegetable broth, 4 cloves of garlic crushed, 1-2 tablespoons of corn flour or oat bran for thickening and salt to taste.
One of the best ways to cook this vegetable stew is to use a pressure pan. Heat the oil in the pan on a low flame and add the crushed garlic. Fry till fragrant. Now, tip in the diced onions and fry till golden brown. Add the potatoes and green beans and stir-fry for 1-2 minutes. Add the other vegetables, spice powders and salt and mix well.
Once the vegetables are coated with the spice mixture, add the vegetable broth and cover the pressure pan with a lid. At no point while cooking should you add water since it will kill the flavor of the dish and make it taste bland and unappetizing.
Turn up the heat and wait for 2 whistles. After this, allow the vegetables to simmer for 5 minutes. Take the pressure pan off the stove and allow the steam to escape till it is safe to open the lid.
If the vegetable stew is too watery, place it back on the stove (without the lid) and stir in the corn flour slowly on a low flame. Once it thickens, transfer to a serving dish and cover with a lid.
You can garnish with a few fresh basil leaves. This dish can be made with chicken broth instead of vegetable broth and it still tastes amazing. Serve hot with rice, rotis and a salad.
Tips and Warnings
Don’t keep the pressure pan on the stove for longer than 2 whistles or else the vegetables will turn out overcooked and soggy.
You can serve the vegetable stew with a dollop of butter or one tablespoon of fresh cream.
How To Make Vegetable Stew
Healthy eating begins at home. Cutting down on crisps and cookies is a good start but changing the way you serve meals to your family is going many steps furth
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