NUTRITIONIST AVAANTI DESHPAANDE

Learn the art to eat smart!!

A bowl full of good health – Vegetable stew

Stews should ideally consist of a portion or two or vegetables(a colorful combination can still be better, vegetable or meat stock and some form of carbs like quinoa, broken wheat, oats, Brown rice. They are flavored with various herbs which will add on the taste and also make it more beneficial for health like pepper, cloves, garlic, ginger rosemary and so on so forth. stews could be used as meal replacements if they would contain all the ingredients mentioned above.If you are trying to loose some extra pounds the stews can be made accordingly by using low calorie vegetables like onions, bottle gourd,zucchini, capsicums tomatoes carrots. the carb portion could also be completely avoided and use lean protein portions like chicken or fish. For vegetarians also stew could be prepared by using dals like green gram or lentils or tur dal. the indian dish rassam is also a classic example of vegetarian stew.What you need to be watchful about is that the portion size should not be too large other wise is a contributor to extra calories.

PRESENTING A STEW RECIPE

Ingredients (4 SERVES)

  • Carrots,1 inch cubes- 2 medium
  • Zucchini,1 inch cubes- 1 medium
  • Red capsiucum cubed- 1 /2 no.
  • Potatoes,1 inch cubes- 2 medium
  • Cauliflower- 1/4 small florets
  • Green peas,blanched- 1/2 cup
  • Spinach,chopped- 6-7 leaves
  • Oil- 1 tablespoon
  • Onion ,sliced- 1 medium
  • Celery,chopped- 2 inch stick
  • Whole wheat flour- 1 1/2 tablespoons
  • Vegetable stock- 6 cups
  • Salt to taste
  • Black peppercorns,crushed 7-8
  • Milk 1/2 cup

Method
Cut carrots and zucchini into half inch pieces.

Heat oil in a deep pan. Add onions and sauté till translucent. Add celery and continue to sauté for a minute.

Add potatoes, carrots, green peas,zucchini and cauliflower and stir. Add wheat flour and stir. Add vegetable stock and salt and cook for five to ten minutes or till the vegetables are done. Add spinach and mix.

Add crushed black peppercorns and mix. Add milk and let the mixture come to boil. Serve hot with brown rice.

ENERGY (kcal)PROTEINS (g)CHOs (g)FATS (g)
111.61.514.55

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