Ingredients with Measurements:
- 2 tablespoons coconut oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon grated ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1/4 teaspoon cayenne pepper
- 1 cup diced tomatoes
- 4 cups vegetable broth
- 1 sweet potato, peeled and diced
- 2 carrots, peeled and diced
- 1 zucchini, diced
- 1 cup green beans, trimmed and cut into 1-inch pieces
- 1 cup chopped kale
- 1 can chickpeas, drained and rinsed
- 1/2 cup coconut milk
- Salt and pepper to taste
Special equipment needed:
- Large pot
- Wooden spoon
Step-by-step instructions:
1. Heat the coconut oil in a large pot over medium heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic and ginger and cook for another minute.
4. Add the cumin, coriander, turmeric, and cayenne pepper and cook for another minute.
5. Add the diced tomatoes and cook for 5 minutes.
6. Add the vegetable broth, sweet potato, carrots, zucchini, and green beans.
7. Bring to a boil, then reduce heat and simmer for 20 minutes.
8. Add the kale and chickpeas and cook for another 10 minutes.
9. Stir in the coconut milk and season with salt and pepper to taste.
Time:
Preparation time: 15 minutes
Cooking time: 35 minutes
Temperature:
Medium heat
Serving size:
4-6 servings
Nutritional information:
Calories: 240
Fat: 10g
Carbohydrates: 32g
Protein: 8g
Fiber: 9g
Substitutions for ingredients:
- You can use any type of milk instead of coconut milk.
- You can use any type of vegetable broth or chicken broth if you prefer.
Variations:
- You can add any other vegetables you like such as potatoes, bell peppers, or mushrooms.
- You can add cooked chicken or tofu for added protein.
Tips and tricks:
- Make sure to cut the vegetables into similar sizes so they cook evenly.
- You can make this stew ahead of time and reheat it when ready to serve.
- Serve with crusty bread or rice.
Storage instructions:
Store in an airtight container in the refrigerator for up to 4 days.
Reheating instructions:
Reheat on the stove over medium heat until heated through.
Presentation ideas:
Serve in a bowl with a sprig of fresh herbs on top.
Garnishes:
Fresh herbs such as cilantro or parsley.
Pairings:
Crusty bread or rice.
Suggested side dishes:
Roasted vegetables or a side salad.
Troubleshooting advice:
If the stew is too thick, add more broth or water to thin it out.
Food safety advice:
Make sure to cook the vegetables until they are tender and the stew is heated through.
Food history:
Kalari Vegetable Stew is a traditional Indian dish that is typically made with meat. This vegetarian version is a healthier and lighter option.
Flavor profiles:
This stew is savory and slightly spicy with a hint of sweetness from the sweet potato and coconut milk.
Serving suggestions:
Serve in a bowl with crusty bread or rice.
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Region: Indian