Keralan Vegetable Stew Recipe

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Keralan Vegetable Stew
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Ingredients:

Directions:

  1. Heat the oil in a pan on medium level till it is hot. Add the green cardamoms, cloves and cinnamon. Fry for a few seconds. Now add the green chilli(es), ginger and the sliced onions. Saute on medium heat for 2 minute(s) or till the onions are transparent and soft.
  2. Add the mixed vegetables, curry leaves, salt and water. Cover and cook on low heat for 15 minutes or till the vegetables are cooked.
  3. Add the peppercorns and the coconut milk. Simmer on very low heat (so that the coconut milk does not curdle) for about 1 minute(s).
  4. Serve with rice, coconut rice, or appam.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 584.75 Kcal (2448 kJ)
Calories from fat 408.84 Kcal
% Daily Value*
Total Fat 45.43g 70%
Cholesterol 0.53mg 0%
Sodium 437.97mg 18%
Potassium 975.96mg 21%
Total Carbs 44.98g 15%
Sugars 6.95g 28%
Dietary Fiber 13.41g 54%
Protein 10.51g 21%
Vitamin C 85.8mg 143%
Iron 5mg 28%
Calcium 107.3mg 11%
Amount Per 100 g
Calories 102.94 Kcal (431 kJ)
Calories from fat 71.97 Kcal
% Daily Value*
Total Fat 8g 70%
Cholesterol 0.09mg 0%
Sodium 77.1mg 18%
Potassium 171.81mg 21%
Total Carbs 7.92g 15%
Sugars 1.22g 28%
Dietary Fiber 2.36g 54%
Protein 1.85g 21%
Vitamin C 15.1mg 143%
Iron 0.9mg 28%
Calcium 18.9mg 11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 14.7
    Points
  • 16
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • cholesterol free

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