A good way to exhaust the excessive vegetables on hand is to make stew. Prepared with assorted vegetables that are cut into uniform pieces and simmered in a mildly spiced creamy sauce. I have used cauliflower, green beans, carrots, potatoes and green peas. Simple, easy to make, delicious and you won’t even miss the meat that is traditionally added in the Goan stew. Healthy, nutritious, comforting and perfect for getting the recommended daily servings of vegetables.
Loaded with vitamins, minerals and antioxidants, vegetables should be a part of your daily diet. They are a rich source of nutrients, vital for good health and maintenance of the body, reducing many chronic diseases. Low in calories and fat with a high fibre content aiding in weight management, controlling cholesterol and blood sugar levels. No wonder, mother was always right when she said, "eat your vegetables".
Loaded with vitamins, minerals and antioxidants, vegetables should be a part of your daily diet. They are a rich source of nutrients, vital for good health and maintenance of the body, reducing many chronic diseases. Low in calories and fat with a high fibre content aiding in weight management, controlling cholesterol and blood sugar levels. No wonder, mother was always right when she said, "eat your vegetables".
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Ultimate Goan Vegetable Stew
(Serves 8)
Ingredients:
1 large onion (chopped)
1 large tomato (chopped)
4 green chillies (chopped)
2 tablespoons chopped garlic
1-inch ginger (grated)
2 bay leaves
12 whole black peppercorns
8 cloves
2 cinnamon sticks (1.5-inches each)
4 green cardamoms
1 cup potatoes (cubed)
2 cups cauliflower florets
1 cup carrots (cubed)
1 cup green peas (fresh or frozen)
1 cup green beans (chopped crosswise)
1 maggi vegetable cube (5 grams)
1/2 teaspoon Club House ground allspice powder
1 cup cream
1 cup vegetable stock or water
2 tablespoons olive oil
a pinch of sugar
salt
Method:
On medium flame, in a wide-bottomed pan, heat oil and add bay leaves, peppercorns, cloves, cinnamon sticks and cardamoms. Stir in the onions and sauté until they are translucent. Incorporate the garlic, ginger and green chillies and fry well. Mix in the tomato along with the bouillon cube. When the tomato is pulpy, add the potatoes and carrots along with one cup of stock or water. Cover and cook on medium heat for 8 minutes at which time, the vegetables will be partially cooked.
Now, include the green beans, cauliflower florets, green peas, allspice powder and cream. Cook for 5 minutes until the vegetables are tender-crisp. The gravy should be of a semi-thick creamy consistency.
Check for seasonings, add sugar and salt.
Serve hot.
Note:
- A pinch of sugar enhances the taste.
- One cup measure is 250 ml.
- If vegetables are cut into small uniform sizes then, they will cook within the above indicated time.
- For vegetable stock recipe, click here.
