Vegetable Stew is a classic Kerala-style dish known for its mild, creamy, and aromatic flavor. This stew is made with a variety of fresh vegetables simmered in a coconut milk base, which is infused with subtle spices like cinnamon, cloves, and cardamom. It is a staple in Kerala cuisine and is traditionally served with appam (a type of rice pancake) or idiyappam (string hoppers). The dish is vegan, gluten-free, and packed with nutrients, making it a comforting and healthy meal option.

Ingredients:

• 1 cup potatoes, peeled and cubed
• 1 cup carrots, peeled and cubed
• 1 cup green beans, cut into 1-inch pieces
• 1/2 cup green peas (fresh or frozen)
• 1 large onion, thinly sliced
• 2 green chilies, slit
• 1-inch piece of ginger, julienned
• 1 teaspoon mustard seeds
• 1 teaspoon black peppercorns
• 3-4 cloves
• 2 green cardamom pods
• 1-inch cinnamon stick
• 1 cup thick coconut milk
• 2 cups thin coconut milk (or water mixed with 1/2 cup coconut milk)
• 1 tablespoon coconut oil
• A few curry leaves
• Salt to taste

Instructions:

1. Prepare the Vegetables:

   • In a large pot, heat the coconut oil over medium heat. Add mustard seeds and let them splutter.
   • Add the cloves, cardamom pods, cinnamon stick, and black peppercorns. Sauté for a minute until fragrant.

2. Cook the Aromatics:

   • Add the sliced onions, green chilies, ginger, and curry leaves. Sauté until the onions turn translucent.

3. Add the Vegetables:

   • Add the cubed potatoes, carrots, green beans, and green peas. Stir well to coat the vegetables with the spices.
   • Pour in the thin coconut milk (or water-coconut milk mixture). Bring to a boil, then reduce the heat to low. Cover and simmer until the vegetables are tender, about 15-20 minutes.

4. Finish with Coconut Milk:

   • Once the vegetables are cooked, add the thick coconut milk and salt. Stir gently and simmer for another 5 minutes, being careful not to let the stew boil (to prevent curdling of the coconut milk).

5. Serve:

   • Turn off the heat and let the stew sit for a few minutes to allow the flavors to meld. Serve hot with appam, idiyappam, or steamed rice.

Nutritional Information (per serving, approx. 250g):

• Calories: ~180 kcal
• Proteins: ~3g
• Carbs: ~23g
• Fiber: ~5g

Nutritional Summary: Vegetable Stew is a nutritious and low-calorie dish that is rich in fiber and provides a moderate amount of carbohydrates, making it a filling and satisfying meal. The coconut milk contributes healthy fats and a creamy texture, while the vegetables add a variety of vitamins and minerals. This dish is perfect for those looking for a light yet flavorful meal