Monday, January 3, 2011

Coconut based Vegetable Stew (Serves 2)

It has been a long while since I have gone near the kitchen area with the intention of cooking for the blog. Hence there haven’t been any posts.

I got the opportunity yesterday to do some cooking while my wife and daughter were busy watching TV and I had the kitchen to myself. Tranquility!

I wanted to make something really quick. A peep into the freezer, and I came out with some frozen coconut pieces and a bag of store-bought stew vegetables. Well, it could have been any vegetables for that matter. This bag contained baby potatoes, pearl onions, celery and carrots. I decided to make a coconut based stew.

I didn’t try anything fancy and just kept to the basics with simple ingredients. 

1 lb stew vegetables
1/3 cup cut green beans
1/3 heaped cup coconut pieces
5 green chilies (3 small, 2 medium)
½ tsp salt
1/16 tsp ground pepper
1 tbsp oil
1 cup low fat milk
1 ½ cups water
Small bunch fresh coriander leaves for garnish

Defrost the vegetables to room temperature. If you are using fresh vegetables, boil or steam cook them until they are just done and set aside.

In a deep pan on medium heat, add oil. When the oil is hot, add the vegetables and stir them well. Add ¼ tsp salt and ground black pepper. After a few minutes of cooking, add 1 ½ cups of hot water to the pan. Cook on medium to high heat until the vegetables are well done. With a food crusher, crush the vegetables a bit.

Defrost the coconut pieces. Blend the coconut, with 3 small green chilies, and 1 cup low fat milk.

Pour this blend through a strainer into the pan containing the vegetables. Add ¼ tsp salt and 2 more medium green chilies cut lengthwise to this, and cook on medium to high heat until the stew is boiling for a few minutes.

Turn off the gas, garnish with finely chopped coriander leaves and serve hot with pooris, chapattis or rice.

Health Rating: High