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Vegetable Stew

VIEWS 2105

Energy (kcal) - 131

Protein (g) - 3

Carbohydrate (g) - 12

Fat (g) - 3

Khyati's Health-O-Meter Says:

This vegetable stew is a complete combination of vitamins, minerals, antioxidants. Low in calories, filling and provides a better nutrition. It doubles up as a soup as well as a main course.

INGREDIENTS:

  • 1 - cup mixed vegetables carrot, yellow zucchini, cauliflower separated into florets, green zucchini cubed, green peas, spinach leaves - 2 tbsp chopped, 
  • Vegetable stock -  1 Cup
  • Cloves -  2-3
  • Cumin seeds a pinch
  • Black peppercorns - 2-3
  • Onion - 1/2 small
  • Salt to taste
  • Black peppercorns freshly crushed a pinch
  • Garlic cloves - 2 
  • Celery stalk chopped - 2 tbsp.
  • Whole wheat flour (atta) -  1 tsp.
  • Buttermilk -  25 ml
  • Oil - ½ tsp.

DIRECTIONS:
Step 1 Heat vegetable stock in a non-stick wok.  Step 2 Similarly, cube carrot and add to the wok. Cover and cook. Step 3 Cube yellow zucchini. Step 4 Tie up cloves, cumin seeds and black peppercorns in a piece of muslin cloth, crush slightly and add to the wok.  Step 5 Cube onion. Add cauliflower, onion, yellow zucchini and green zucchini to the wok and mix. Add salt and freshly crushed black peppercorns and mix. Cover and cook.  Step 6 Add garlic cloves and celery. Mix whule wheat flour with ¼ cup water till smooth and add to the vegetables. Step 7  Add green peas and mix. Cover and cook till the vegetables are soft. Remove the spice potli. Add buttermilk and mix. Tear spinach leaves and add to the wok and mix well. Step 8 Transfer into a serving bowl and serve hot.

Vegetable Stew - BY KHYATI RUPANI

10 FEB 2018
VIEWS 2105

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