VEGETABLE STEW - Luke CoutinhoVEGETABLE STEW Ingredients: ½ tbsp cold pressed coconut oil 10...
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VEGETABLE STEW Ingredients: ½ tbsp cold pressed coconut oil 10 florets cauliflower/gobi 1 tsp immunity powder (recipe in notes) 2 green chilli, slit ½ onion, sliced 1 cup water 5 French beans, chopped 1 tsp salt ½ carrot, chopped 2 cup coconut milk, thin ½ potato, cubed Few curry leaves 3 tbsp peas/matar ¼ cup coconut milk, thick Method: 1. Firstly, in a large kadai heat ½ tbsp coconut oil. 2. Further, add ½ onion and sauté �ll 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 �ll vegetables are half cooked. 6. Now add coconut milk (thin consistency) and mix well. 7. Boil for 7-8 minutes or �ll 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: 1. Pumpkin is an incredibly rich source of an�oxidants, Vitamin A, C and E. 2. It’s an amazing immunity boos�ng vegetable for this monsoon season. 3. It makes a hi-fibre meal that keeps you fuller for longer. 4. Feel free to add some fresh microgreens and roasted makhana over it for added crunch.
Transcript of VEGETABLE STEW - Luke CoutinhoVEGETABLE STEW Ingredients: ½ tbsp cold pressed coconut oil 10...
VEGETABLE STEWIngredients:½ tbsp cold pressed coconut oil 10 florets cauliflower/gobi1 tsp immunity powder (recipe in notes) 2 green chilli, slit ½ onion, sliced 1 cup water5 French beans, chopped 1 tsp salt½ carrot, chopped 2 cup coconut milk, thin½ potato, cubed Few curry leaves3 tbsp peas/matar ¼ cup coconut milk, thick
Method:1. Firstly, in a large kadai heat ½ tbsp coconut oil. 2. Further, add ½ onion and sauté �ll 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 �ll vegetables are half cooked.6. Now add coconut milk (thin consistency) and mix well.7. Boil for 7-8 minutes or �ll 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:1. Pumpkin is an incredibly rich source of an�oxidants, Vitamin A, C and E.2. It’s an amazing immunity boos�ng vegetable for this monsoon season.3. It makes a hi-fibre meal that keeps you fuller for longer.4. Feel free to add some fresh microgreens and roasted makhana over it for added crunch.
IMMUNITY BOOSTING POWDERIngredients:
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 roas�ng)2. Lightly roast all the remaining ingredients on a slow flame �ll 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 �ght 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 inflamma�on. - Vegetable stew makes a perfect comfor�ng dish on any day. It’s vegan, gluten-free, low carb and can be made full of vegetables as per availability.
