There’s nothing better on a chilly evening than a nice savory stew. If you’re a curry lover, you’ve got to try my Vegetable Curry Stew. The combination of coconut milk, spices, and vegetables is the stuff of which dreams are made.
Besides warming the cockles of your heart (and stomach), this stew has the benefit of being low in calories. Who couldn’t use THAT as we begin our journey down Weight Gain Road. Even though Halloween is behind us, leftover candy certainly isn’t. Coming up are the food related holidays of Thanksgiving, Christmas, Hanukkah, New Year’s Eve, and the parties that go along with them.
You may be wondering how Vegetable Curry Stew could possibly be low in calories when coconut milk is involved. As always, it’s all about portion control. Instead of using canned coconut milk, I buy powdered. That way, I can use less but still get that luscious coconut milk flavor. If your store doesn’t carry powdered, just buy it online. I use Maggi brand, but I expect they’re all good.
Next, you may be wondering if you can just use part of the can and dilute it with water. While I’ve never done it, I see no reason why you can’t. But the reason I don’t is the powdered is so much easier to use, and it takes up less space in the pantry (always a plus.) Also, I don’t have to worry about what to do with the leftover (you know how I hate waste!). I’m not sure how well coconut milk freezes. Of course, you can double the recipe and use up the can that way.
Finally, you may be wondering how I know what you’re wondering. It’s a gift!
NOTE: Don’t get frightened by the long list of ingredients. Most of them are spices – all of which a well-stocked kitchen should have. The thing about herbs and spices is that they’re initially expensive. BUT once you’ve bought them they last a long time. Don’t believe those people who say you have to throw them out after a year. Buy the spices and cook from scratch – you are going to save money in the long run.
VEGETABLE CURRY STEW – makes 4 to 5 cups
- 3 T butter
- 1 cup onions, chopped
- 2 garlic cloves (about 1½ tsp), minced
- 1 tsp coriander
- ½ tsp dried ginger
- 1 tsp cumin
- ½ tsp cardamon
- ½ tsp dried mustard
- 1/8 tsp ground cloves
- ½ stick cinnamon
- 1/8 tsp cayenne pepper
- ½ tsp tumeric
- ½ tsp salt
- 1/3 cup coconut powder (or half can coconut milk)
- ¾ cup water (eliminate this if you’re using canned coconut milk)
- 1 cup carrots, chopped
- 1 T lemon juice (fresh or bottled)
- 1 cup potatoes, chopped (I use Yukon)
- 1 cup yam, chopped (I use garnet)
- 1 cup cauliflower, chopped
- 2 mushroom, chopped
- 1 cup broccoli, chopped
WHEW! That’s a lot of typing. If you’re one of those cooks that likes to have everything prepared before you start cooking, go for it. But I’m going to give you instructions for the fastest way to prepare this stew. There’s a lot of down time when various ingredients are simmering, so that’s when I prepare the next lot.
Melt the butter in a large pot. As it’s melting, chop the onions and skin the garlic. Add the onions and press the garlic into the pot. Sauté for 10 minutes.
As the onions are cooking (make sure you stir them now and then), assemble your spices, measuring spoons, coconut powder, water, and lemon juice. Chop the carrots.
When the 10 minutes are up, turn off the burner and add the spices. Sauté over a low heat for 2 minutes. Add in the coconut milk, water, carrots, and lemon juice. Bring to a simmer. Cover and let simmer for 10 minutes.
While this is simmering (stir now and then), prepare the potatoes, yam, cauliflower, and mushrooms.
When the 10 minutes are up, add in the chopped potatoes, etc. Cover and simmer 10 minutes.
As this is simmering, prepare the broccoli.
When the 10 minutes are up, add in the broccoli. Simmer 5 minutes.
Serve immediately or reheat later.