Vegetable Stew ( Pregnancy Cookbook )
by Tarla Dalal
20 Aug 2011
This recipe has been viewed 31366 times
This nourishing aromatic broth is good for those days when you feel least inclined to cook up a whole meal. Try this when your appetite is better in second and third trimesters. This make a great one dish meal when served with hot dinner rolls or steamed rice. Packed with fibre, protein and iron, this dish is one your family will also love.
Vegetable Stew ( Pregnancy Cookbook ) recipe - How to make Vegetable Stew ( Pregnancy Cookbook )
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1 onion , sliced
4 to 6 black peppercorns (kalimirch)
1 clove (laung / lavang)
1 stick cinnamon (dalchini)
1 1/2 tsp garlic (lehsun) , chopped
1 tbsp chopped celery
1 cup sliced mushrooms (khumbh)
1 cup carrot juliennes
1 cup capsicum strips
1 tbsp plain flour (maida)
1 tbsp fresh cream
1 tbsp butter
salt to taste
Method
- Main procedure
- Heat the butter and sauté the onion slices till they are lightly browned.
- Add the peppercorns, clove and cinnamon.
- Add the garlic, celery, mushrooms, carrots and capsicum and sauté till they are lightly browned in colour and all the liquid has evaporated.
- Add the flour and cook for another 4 to 5 minutes till the flour is light brown in colour.
- Add 1½ cups of water and bring to a boil, stirring continuously so that no lumps remain.
- Allow to simmer for 5 to 7 minutes adding a little more water if required.
- Add the fresh cream and serve hot with bread rolls or plain rice.
Nutrient values per serving
| Energy | 59 cal |
| Protein | 1 g |
| Carbohydrates | 5.4 g |
| Fiber | 1.4 g |
| Fat | 3.8 g |
| Cholesterol | 7.5 mg |
| Vitamin A | 583.4 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 17.9 mg |
| Folic Acid | 9 mcg |
| Calcium | 29.1 mg |
| Iron | 0.7 mg |
| Magnesium | 8.2 mg |
| Phosphorus | 136.2 mg |
| Sodium | 37.2 mg |
| Potassium | 118.7 mg |
| Zinc | 0.2 mg |
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