Vegetables in coconut and peanut sauce – This is the very first video of the kitchen lab series. A unique simple dish that can be paired with chapathi, roti or any kind of Indian bread. the best of all the vegetables simmered in coconut peanut sauce is a mildly spiced curry with a south Indian touch. This can also be called as vegan coconut curry
This post is a heads up to all, shout out that it is the very first video recipe of the kitchen lab series which consists of healthy recipes that have a south Indian touch to it. Recipes are exclusively written and tested in our kitchen.
We have started a series that consists of recipes that are carefully curated by me, tested in our kitchen. To revive some basics of cooking techniques and ingredients handling that we have forgotten in this modern cooking world. It will have simple healthy recipes for everyday cooking that has a south Indian touch to it. Keep watching the series on youtube – we will be posting it on last Friday of every month.
The idea of this recipe:
We all know that even vegetables have life. We should also be knowing that consuming it without life is considered of no benefit. Two factors that are predominant in making us do this mistake are,
Firstly Food that is eaten hours after it is being cooked and second is overcooking the vegetables.
Like everyone, Even I have been overcooking and complicating recipes all these days. It is said that overcooking a vegetable takes away its life and minimizes the nutrients and thus making it of less benefit to us. I am not a strict follower of ayurvedic cooking but isn’t it fair enough to adapt certain practices if you find it practical and valid?
This can neither resemble a stew nor a kurma. The addition of soaked Peanuts is something I wanted to have as a base for my curry. So groundnut and coconut milk will be the sauce base with the basic spices. While I took care to cook the vegetables just enough without overcooking. Made the delicious sauce and added the veggies to it. You should surely try this recipe to taste how simple and flavourful it is.
Groundnuts are extremely high in protein, antioxidants, and minerals. For a vegetarian or vegan, just a spoonful of soaked peanuts can give them a protein boost and it makes a healthy crunchy addition to the salads as well.
- This is a vegan recipe.
- You can also avoid adding onions and garlic if you are on any vratham/fasting.
Vegetables in coconut and peanut sauce recipe
vegetables in coconut peanut sauce
- 1 tsp coconut oil
- 1 medium onion sliced
- 2 clove garlic sliced
- 1 no green chilli slit
- 1 medium raw banana chopped
- 1 cup cauliflower
- 5 nos babycorn chopped
- 2 nos carrots chopped
- 1/2 tsp salt
- 1/4 tsp turmeric powder
- 1 cup water
- 1 cup pumpkin chopped
to make sauce
- 4 tbsp peanuts soaked in water overnight
- 1/4 tsp turmeric powder
- 1 tsp chilli powder
- 3 tsp coriander powder
- 1 tsp garam masala
- 1 pinch asafoetida
- 1 cup thin coconut milk
- 1/2 tsp coconut oil
- 1/4 tsp cumin seeds
- 1 inch ginger julienne cut
- 1/8 tsp salt
- 1 sprig curry leaves
- heat coconut oil in a pan and stir fry sliced onions until they turn soft.
- Further, add garlic and green chilli, saute for a minute.
- Add all the vegetables except pumpkin, add salt, water, and close cook for 5 minutes on high heat.
- open and add the pumpkin to it. mix and close cook again for 10 minutes or until the veggies are cooked and not mushy.
- to prepare sauce, grind together soaked peanuts, turmeric powder, chilli powder, coriander powder, and asafoetida. grind to a coarse paste.
- further, add coconut milk and mix well to combine.
- In a pan, heat oil and crackle cumin seeds, ginger and pour in the coconut peanut mix.
- add salt and keep stirring until the mixture starts to boil.
- when it is boiling, add the cooked vegetables to it and mix well.
- add a few curry leaves on top and close cook for 5 minutes on low flame until the sauce and vegetables are set together.
- serve it hot with chapathi.
Nutrition value (Approximate)
Step by step procedure to make the curry
To make this recipe, Firstly, heat oil in a pan and fry sliced onions until they turn soft.
Further, add sliced garlic and slit green chillies. saute for a minute.
Prepare the vegetables of your choice well ahead and add them to the pan once onion and garlic are fried. I have chosen a raw banana, cauliflower, carrots, baby corn, and pumpkin. While we will not be adding pumpkin now at this point as it gets cooked quickly.
Add salt, turmeric powder to the vegetables.
Stir well to combine. add enough water to cook the vegetables. close and cook.
Cook for about 10 minutes. By this time, the veggies would be half cooked.
Open and add the pumpkin pieces. close again and cook until the pumpkin and raw banana pieces are cooked and not mushy.
For preparing the sauce for the curry. Soak the peanuts overnight in water. You can see they have become soft and plumpy. take 4 tbsp of soaked peanuts along with the water used for soaking.
Add turmeric powder, chilli powder, coriander powder, garam masala and asafoetida. Grind it to a coarse texture.
To the ground peanut masala, add coconut milk and mix well.
In another pan, heat oil and crackle cumin seeds and stir fry ginger juliennes.
Pout in the coconut peanut mix while lowering the flame. add salt and let the mixture come to a boil. keep stirring the sauce.
Now that our sauce is ready, we need to add the cooked vegetables into it. stir to combine, put some curry leaves on top the curry and close the pan.
Let it cook on low flame for another 5 minutes until the veggies are soaked in coconut peanut sauce. open and serve it hot.