Mangalorean Vegetable Stew
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
6 steps. 30 minutes total.
- 1
Step 1
- a.Prepare the Masala Paste
- b.In a high-speed blender or grinder jar, combine the grated coconut, green chilies, ginger, garlic, cinnamon stick, cloves, green cardamom, and poppy seeds.
- c.Add 1/4 cup of water and blend to a very smooth, fine paste. Scrape down the sides and add a tablespoon more water at a time if needed to facilitate grinding. Set the paste aside.
- 2
Step 2
- a.Temper and Sauté Aromatics
- b.Heat coconut oil in a heavy-bottomed pan or kadai over medium heat.
- c.Once the oil is hot, add the mustard seeds and allow them to splutter completely, which takes about 30 seconds.
- d.Immediately add the curry leaves (be careful as they will splutter) and the thinly sliced onion. Sauté for 4-5 minutes until the onions turn soft and translucent.
- 3
Step 3
- a.Cook the Root Vegetables
- b.Add the cubed potatoes, carrots, turmeric powder, and salt to the pan. Stir well to coat the vegetables with the spices.
- c.Pour in the thin coconut milk and bring the mixture to a gentle simmer.
- d.Cover the pan and cook on medium-low heat for 10-12 minutes, or until the potatoes and carrots are about 80% cooked. They should be slightly firm when pierced with a fork.
- 4
Step 4
- a.Add Remaining Vegetables and Masala
- b.Add the chopped green beans and green peas to the pan. Mix well and cook for another 4-5 minutes until the beans are tender-crisp.
- c.Stir in the prepared masala paste. Rinse the grinder jar with a little water (about 2-3 tablespoons) and add it to the pan.
- d.Mix everything thoroughly and let it simmer on low heat for 5-7 minutes, stirring occasionally, until the raw aroma of the masala disappears and the gravy thickens.
- 5
Step 5
- a.Finish with Thick Coconut Milk
- b.Reduce the heat to the absolute lowest setting. Pour in the thick coconut milk and stir gently to combine.
- c.Warm the stew for just 1-2 minutes. It is crucial not to let it boil, as this can cause the thick coconut milk to curdle and split.
- d.Turn off the heat. Stir in the fresh lemon juice for a hint of brightness.
- 6
Step 6
- a.Garnish and Serve
- b.Garnish with freshly chopped coriander leaves.
- c.Serve the Mangalorean Vegetable Stew hot with traditional accompaniments like neer dosa, appam, sannas, or steamed rice.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best flavor, use fresh, homemade coconut milk. If using canned, use one can of full-fat for the thick milk and dilute another can of full-fat or use light coconut milk for the thin milk.
- 2Grind the masala paste as smoothly as possible. A smooth paste is key to the stew's creamy, velvety texture.
- 3Never boil the stew after adding the thick coconut milk. Gentle heating is all that's needed to prevent it from splitting.
- 4The stew thickens as it cools. Add a splash of warm water or thin coconut milk to adjust the consistency when reheating.
- 5For a deeper aroma, you can lightly dry roast the cinnamon, cloves, and cardamom for a minute before grinding them with the coconut.
Adapt it for your goals.
Vegetable Additions
Feel free to add other vegetables like cauliflower florets, sweet potatoes, or bell peppers. Add them according to their cooking time.
Add ProteinAdd Protein
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.
Spicier VersionSpicier Version
Increase the number of green chilies or add a slit red chili along with the onions for extra heat.
Why this is on our healthy list.
Rich in Vitamins and Minerals
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.
Provides Healthy Fats
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.
Good for Digestion
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.
Plant-Based Goodness
As a completely plant-based dish, it is free from cholesterol and suitable for vegan and vegetarian diets, offering a wholesome and satisfying meal.
Frequently asked questions
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.