Coconut Vegetable Stew Curry

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10 mins Cooking Time
1 Serving
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 4%
Carbs 16%
Fats 80%
Vegan
Paleo
Gluten Free
Lactose Free

This gluten free, lactose free, no dairy and paleo gravy vegetable recipe is sure to stimulate your tastebuds. The popular vegetarian and vegan kerala recipe is a perfect lunch, dinner or breakfast main course dish. The savoury and flavorful recipe provides a boost of iron (fe) - 5% to your daily meals and makes it more nutritionally diverse. The recipe goes perfectly with chapati with oil, rice, lemon rice or methi roti.

Ingredients

  • 3 Tbsp Coconut Milk
  • 1 Tbsp Boiled Potato
  • 1 Tbsp Chopped Cauliflower
  • 4 Tsp Chopped Red Carrot
  • 4 Tsp Chopped Onion
  • 2 Tsp Chopped French Beans
  • 1 Tsp Peas
  • 1/4 Tsp Chopped Green Chilli
  • 1/4 Tsp Chopped Ginger
  • 1/4 Tsp Cumin Seeds (Jeera)
  • 5 No. Curry Leaves (Kadi Patta)
  • 1/8 Tsp Salt
  • 1 Tsp Oil
  • As Required Water

Method

Preparation
  • Step 1

    Heat kadhai on low flame & add oil, jeera & allow it crackle

  • Step 2

    Then add green chilli, kadi patta & saute well

  • Step 3

    Then add onion, carrot, peas, cauliflower, french beans, ginger, saute well

  • Step 4

    Add water & let it simmer

  • Step 5

    Then add salt & cook for 5 minutes

  • Step 6

    Add potato, coconut milk

  • Step 7

    Cook well & serve with rice

twist
Healthy Twist

A Teaspoon of Kasuri Methi Acts as A Superpower That Helps Reduce Heart Problems and Curbs Diabetes

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Allergies
Coconut
Tree Nut
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(134gm)
Amount Per ServingCalories

kcal

176
% Daily Value *
Total Carbohydrate 7gm 2.4%
Dietary Fiber 1gm 5.1%
Protein 2gm 3.6%
Total Fat 16gm 20.1%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)

workout

How long would it take burn 176 kcals ?

  • Walking (3 mph ) 51 minutes
  • Running (6 mph ) 30 minutes
  • Bicycling 24 minutes

Values estimated based on person weighing 60 kgs.

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