Vegetable Stew from Northern India

Experience the comforting warmth of Northern India with this flavorful Vegetable Stew, a vibrant medley of fresh produce simmered in a luscious coconut milk base infused with fragrant spices. This one-pot vegetarian delight combines hearty potatoes, carrots, green beans, cauliflower, and peas, all richly spiced with aromatic cumin, garam masala, turmeric, and more. Sautéed onions, garlic, and ginger provide a robust foundation, while coconut milk adds a creamy, indulgent touch. Perfect for weeknight dinners or special occasions, this easy-to-make stew is ready in under an hour and pairs beautifully with steamed rice, naan, or parathas. Packed with bold flavors and wholesome ingredients, this dish embodies the essence of Indian home cooking.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons Vegetable oil
• 1 teaspoon Cumin seeds
• 2 Bay leaves
• 1 medium Onion, finely chopped
• 4 Garlic cloves, minced
• 1 teaspoon Ginger, grated
• 2 large Tomatoes, finely chopped
• 1 teaspoon Turmeric powder
• 1.5 teaspoons Coriander powder
• 1 teaspoon Garam masala
• 0.5 teaspoon Red chili powder
• 1 teaspoon Salt
• 2 medium Potatoes, diced
• 2 medium Carrots, sliced
• 1 cup Green beans, chopped
• 1 cup Cauliflower florets
• 0.5 cup Peas, fresh or frozen
• 1.5 cups Coconut milk
• 2 tablespoons Fresh cilantro, chopped
• 1 cup Water

Directions

Step 1

Heat the vegetable oil in a large pot over medium heat.

Step 2

Add the cumin seeds and bay leaves, and sauté until the cumin seeds start to splutter, about 30 seconds.

Step 3

Add the chopped onions and cook until golden brown, about 5-7 minutes.

Step 4

Stir in the minced garlic and grated ginger, and sauté for another 1-2 minutes until fragrant.

Step 5

Add the chopped tomatoes, and cook until they break down and form a thick paste, about 5-8 minutes.

Step 6

Mix in the turmeric powder, coriander powder, garam masala, red chili powder, and salt. Stir well to combine the spices with the tomato mixture.

Step 7

Add the diced potatoes, sliced carrots, green beans, cauliflower florets, and peas to the pot. Stir to coat the vegetables with the spice mixture.

Step 8

Pour in the coconut milk and 1 cup of water. Stir well and bring to a gentle simmer.

Step 9

Cover the pot with a lid and let the stew cook on low to medium heat for 25-30 minutes, or until the vegetables are tender.

Step 10

Check for seasoning and adjust the salt or spices as needed.

Step 11

Garnish the stew with freshly chopped cilantro before serving.

Step 12

Serve hot with steamed rice, naan, or parathas.

Nutrition Facts

Serving size	(1977.5g)

Amount per serving	% Daily Value*
Calories	1033.5

Total Fat 30.8g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 2618.3mg	0%
Total Carbohydrate 181.8g	0%
Dietary Fiber 31.4g	0%
Total Sugars 59.2g
Protein 23.5g	0%

Vitamin D 0IU	0%
Calcium 390.1mg	0%
Iron 14.2mg	0%
Potassium 4499.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.2%

Protein: 8.6%

Carbs: 66.2%