Vegetable Santula
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
4 steps. 20 minutes total.
- 1
Step 1
- a.Boil the Vegetables
- b.In a medium-sized pot or pressure cooker, combine the cubed raw papaya, potato, brinjal, french beans, and pumpkin.
- c.Add the grated ginger, crushed garlic, slit green chillies, turmeric powder, and salt.
- d.Pour in 2 cups of water. Stir everything to combine.
- e.Cover the pot and bring to a boil. Cook on medium heat for 15-18 minutes, or until all vegetables are fork-tender. If using a pressure cooker, cook for 2 whistles.
- 2
Step 2
- a.Thicken and Add Milk
- b.Once the vegetables are soft, use the back of a ladle to gently mash a few pieces of potato and pumpkin against the side of the pot. This will naturally thicken the stew.
- c.Reduce the heat to low, pour in the milk, and stir gently. Let it simmer for 2-3 minutes. Do not let it come to a rolling boil after adding milk.
- d.Turn off the heat and cover the pot.
- 3
Step 3
- a.Prepare the Tempering (Chhunka)
- b.Heat ghee in a small pan (tadka pan) over medium heat.
- c.Once the ghee is hot, add the panch phoron and dried red chillies. Allow the spices to crackle and become fragrant, which should take about 30-40 seconds.
- d.Add the finely chopped onion and sauté for 4-5 minutes, stirring occasionally, until it turns golden brown.
- 4
Step 4
- a.Combine and Serve
- b.Immediately pour the hot tempering over the boiled vegetable stew. You will hear a satisfying sizzle.
- c.Gently stir to incorporate the tempering throughout the stew.
- d.Garnish with freshly chopped coriander leaves. Let it rest for 5 minutes for the flavors to meld.
- e.Serve hot with steamed rice or fresh rotis.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic flavor, do not skip the panch phoron; it is the soul of this dish.
- 2Use a variety of vegetables. Raw banana, sweet potato, and drumsticks are also excellent additions.
- 3Avoid overcooking the vegetables. They should be soft and tender but still retain their shape.
- 4Mashing a few vegetables is a traditional way to thicken the stew without adding any flour or cornstarch.
- 5For a richer flavor, use homemade ghee for the tempering.
- 6If the stew is too thick, you can add a little warm water or milk to adjust the consistency.
Adapt it for your goals.
Vegan Santula
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.
Sattvic (No Onion/Garlic) SantulaSattvic (No Onion/Garlic) Santula
For a version without onion and garlic, simply omit them. The flavor will be milder but still delicious, relying on ginger and panch phoron.
Dal SantulaDal Santula
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.
Saga Santula (With Greens)Saga Santula (With Greens)
Add a cup of chopped spinach (palak) or amaranth leaves (kosala saga) in the last 5 minutes of boiling the vegetables for added nutrients.
Why this is on our healthy list.
Excellent for Digestion
Being a lightly spiced, boiled stew with high fiber content from vegetables, Santula is very easy on the stomach and promotes healthy digestion.
Rich in Vitamins and Minerals
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.
Aids in Weight Management
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.
Hydrating and Comforting
The soupy consistency of Santula helps in maintaining hydration. It is a warm, comforting food, often considered therapeutic in Odia households.
Frequently asked questions
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.