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A wholesome and comforting vegetable stew from Odisha, lightly spiced and finished with a splash of milk. This healthy dish is packed with mixed vegetables and is perfect with hot rice or rotis.
For 4 servings
Boil the Vegetables
Thicken and Add Milk
Prepare the Tempering (Chhunka)
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A wholesome and comforting vegetable stew from Odisha, lightly spiced and finished with a splash of milk. This healthy dish is packed with mixed vegetables and is perfect with hot rice or rotis.
This odia recipe takes 35 minutes to prepare and yields 4 servings. At 186.17 calories per serving with 4.14g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Combine and Serve
To make this dish vegan, simply replace the ghee with vegetable oil or coconut oil and substitute the dairy milk with 1/4 cup of light coconut milk or skip it entirely.
For a version without onion and garlic, simply omit them. The flavor will be milder but still delicious, relying on ginger and panch phoron.
Add 1/4 cup of soaked moong dal (split yellow lentils) along with the vegetables during the boiling step to increase the protein content and add a creamy texture.
Add a cup of chopped spinach (palak) or amaranth leaves (kosala saga) in the last 5 minutes of boiling the vegetables for added nutrients.
Being a lightly spiced, boiled stew with high fiber content from vegetables, Santula is very easy on the stomach and promotes healthy digestion.
The wide variety of vegetables used provides a broad spectrum of essential nutrients like Vitamin A, Vitamin C, potassium, and antioxidants, which are vital for overall health.
This dish is low in calories and fat but high in fiber and water content, which helps you feel full and satisfied, making it an ideal meal for a weight loss diet.
The soupy consistency of Santula helps in maintaining hydration. It is a warm, comforting food, often considered therapeutic in Odia households.
A single serving of Vegetable Santula contains approximately 130-150 calories, making it a very light and healthy main course. The exact count can vary based on the types of vegetables and the amount of ghee used.
Yes, it is exceptionally healthy. It's a low-calorie, low-fat dish packed with fiber, vitamins, and minerals from the diverse range of vegetables. It's gently spiced and easy to digest, often recommended for people recovering from illness.
Panch Phoron, meaning 'five spices', is a whole spice blend originating from the eastern Indian subcontinent. It typically consists of fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds in equal parts.
Absolutely. While milk adds a subtle richness and creaminess, you can omit it for a lighter or dairy-free version. The dish will still be delicious.
Santula is very versatile. You can use vegetables like drumsticks, raw banana, sweet potato, carrots, pointed gourd (parwal), and ridge gourd (janhi). The key is to use a mix of starchy and non-starchy vegetables.
Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on the stovetop or in the microwave before serving. The flavors often deepen overnight.