Vegetables Stew

Ingredients:

• ½ tbsp cold pressed coconut oil
• 1 tsp immunity powder (recipe in notes)
• ½ onion, sliced
• 5 French beans, chopped
• ½ carrot, chopped
• ½ potato, cubed
• 3 tbsp peas/matar
• 10 florets cauliflower/gobi
• 2 green chilli, slit
• 1 cup water
• 1 tsp salt
• 2 cup coconut milk, thin
• few curry leaves
• ¼ cup coconut milk, thick

Instructions:

1. Firstly, in a large kadai heat ½ tbsp coconut oil.
2. Further, add ½ onion and sauté till they shrink slightly. Do not brown the onions.
3. Add beans, carrot, potato, peas, cauliflower, green chilli and 1 tsp immunity powder. Sauté for a minute.
4. Furthermore, add water, salt and few curry leaves. Mix well.
5. Cover and boil for 5 minutes or till vegetables are half cooked.
6. Now add coconut milk (thin consistency) and mix well.
7. Boil for 7-8 minutes or till vegetables are cooked completely.
8. Turn off the flame and add few curry leaves, ¼ cup thick coconut milk and 1 tsp coconut oil. Mix well. Serve hot.

Notes:

Immunity boosting powder:

Ingredients:

• 7 tbsp Organic turmeric powder (haldi)
• 4 tbsp Cumin seeds (jeera)
• 4 tbsp Coriander seeds (dhaniya)
• 7tbsp Fennel seeds (saunf/variyali)
• 2 tbsp Dry ginger powder (saunth)
• 2tbsp Whole black pepper (kali mirch)
• 1/2 tbsp SriLankan rolled cinnamon powder (dalchini)
• 3 tbsp Cardamom (whole elaichi)

Procedure:

1. Keep turmeric powder and dry ginger powder in a separate bowl (no roasting)
2. Lightly roast all the remaining ingredients on a slow flame till you get a nice aroma. (avoid burning of spices)
3. Once cooled, transfer them in a grinder and grind them to a powder.
4. Add turmeric and dry ginger powder to it and mix with a dry spoon.
5. Store in a clean, air tight glass or steel jar.

• Coconuts contain medium-chain triglycerides (MCTs), capric and caprylic acid that are less likely to be stored as fat and are energy giving.
• The immunity powder helps boost immunity and fight inflammation.
• Vegetable stew makes a perfect comforting dish on any day. It’s vegan, gluten-free, low carb and can be made full of vegetables as per availability.

DOWNLOAD PDF: Vegetables stew