Vegetable Stew | Healthy Cooking | Ask Pankhuri

vegetable broth

🥗Healthier: homemade vegetable broth

💰Cheaper: water + vegetable bouillon

Homemade broth is lower in sodium and more flavorful.

canned tomatoes

🥗Healthier: fresh tomatoes

💰Cheaper: frozen tomatoes

Fresh tomatoes provide a vibrant flavor.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a higher smoke point.

potatoes

🥗Healthier: sweet potatoes

💰Cheaper: yams

Sweet potatoes add nutrients and sweetness.

Start by discussing the importance of healthy eating in winter.

Introduce the dish: Vegetable Stew, which is a winter-based dish.

Mention that coconut milk will enhance the flavor of the stew.

Use coconut oil for cooking, preferably organic and cold-pressed.

Add a small amount of garam masala for warmth and flavor.

Include a bay leaf, cardamom pods, star anise, cloves, and peppercorns for seasoning.

Prepare ginger-garlic paste or finely chop ginger and garlic.

Add one green chili for spice, adjusting to taste.

Garnish with fresh coriander leaves, breaking them by hand for better flavor.

Incorporate desiccated coconut into the stew for added texture.

Add a variety of vegetables: broccoli, cauliflower, mushrooms, carrots, green beans, capsicum, and cabbage.

Use both orange and red carrots for color and nutrition.

Slice onion and optionally add small salad onions for flavor.

Cut vegetables into small pieces for easier eating, especially for children.

Discuss the importance of using seasonal vegetables for the stew.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary