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A creamy and comforting coconut milk-based curry from the coastal region of Mangalore. Packed with mixed vegetables and subtly spiced, this stew is a perfect partner for neer dosas, appams, or sannas.
For 4 servings
Prepare the Masala Paste
Temper and Sauté Aromatics
Cook the Root Vegetables
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A creamy and comforting coconut milk-based curry from the coastal region of Mangalore. Packed with mixed vegetables and subtly spiced, this stew is a perfect partner for neer dosas, appams, or sannas.
This south_indian recipe takes 50 minutes to prepare and yields 4 servings. At 450.13 calories per serving with 7.16g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Add Remaining Vegetables and Masala
Finish with Thick Coconut Milk
Garnish and Serve
Feel free to add other vegetables like cauliflower florets, sweet potatoes, or bell peppers. Add them according to their cooking time.
For a protein-rich version, add cubed paneer or tofu in the last 5 minutes of cooking. For a non-vegetarian option, this stew is traditionally made with chicken or prawns.
Increase the number of green chilies or add a slit red chili along with the onions for extra heat.
Loaded with a variety of vegetables like carrots, beans, and peas, this stew provides essential vitamins (A, C, K) and minerals that support immune function and overall health.
Coconut milk is a primary source of medium-chain triglycerides (MCTs), a type of saturated fat that is more easily digested and converted into energy by the body compared to other fats.
The high fiber content from the vegetables aids in healthy digestion, promotes satiety, and supports a healthy gut microbiome. Spices like ginger and garlic also have well-known digestive benefits.
As a completely plant-based dish, it is free from cholesterol and suitable for vegan and vegetarian diets, offering a wholesome and satisfying meal.
One serving of this Mangalorean Vegetable Stew contains approximately 380-420 calories, primarily from the coconut milk and vegetables. The exact count can vary based on the specific vegetables used and the fat content of the coconut milk.
Yes, it is a nutritious dish packed with vitamins, minerals, and fiber from the diverse vegetables. The coconut milk provides healthy fats (MCTs). However, it is calorie-dense, so it's best enjoyed in moderation as part of a balanced diet.
This recipe is naturally vegan and dairy-free as it uses coconut oil and coconut milk instead of ghee or dairy cream.
This stew pairs beautifully with soft, rice-based breads from the Mangalorean region like Neer Dosa (lacy rice crepes), Appam (fermented rice pancakes), and Sannas (steamed rice cakes). It also goes well with idiyappam (string hoppers) or plain steamed rice.
You can store the leftover stew in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop over low heat, adding a splash of water if it has thickened too much. Avoid microwaving if possible, as it can cause the coconut milk to split.
Absolutely. Canned coconut milk is a great time-saver. Use full-fat canned coconut milk for the 'thick coconut milk'. For the 'thin coconut milk', you can either use canned light coconut milk or dilute full-fat coconut milk with an equal amount of water.