Kerala Vegetable Stew recipe

  • Serves 4
  • 5 mins to prepare and 15 mins to cook
  • 206 calories / serving
  • Healthy
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KeralaVegetableStew

Heat the sunflower oil. Add the crushed cardamom and cloves and sauté for a minute. Add the onion and sauté, then add the cashews and fry until golden brown. Keep this mixture aside.

Boil the vegetables with salt and the green chillies. Boil until the vegetables are cooked and tender, and there is almost no water left behind.

Add the coconut milk to the boiled vegetables, and garnish with the fried onions you kept aside earlier. Serve hot with pilaf rice or Nan/roti.

  • Ingredients

  • 300g frozen mixed vegetables
  • 200ml (7fl oz) reduced fat coconut milk
  • 3 pods of cardamom
  • 3 pods of clove
  • 2 onions, finely chopped
  • 4 green chillies, slivered into long pieces
  • 1tbsp sunflower oil
  • 50g cashew nuts (optional)
  • salt
  • Energy 845kj 206kcal 10%
  • Fat 13g 19%
  • Saturates 5g 25%
  • Sugars 8g 8%
  • Salt 0.3g 5%

of the reference intake
Carbohydrate 14.5g Protein 6.1g Fibre 5.3g

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