South Indian Style Vegetable Stew with Coconut Rice

Ingredients

In the original Cappon magro recipe, the focus is on seafood, particularly fish and shellfish. However, in this South Indian adaptation, the seafood is replaced with a variety of fresh vegetables to cater to the vegetarian preferences of South Indian cuisine. Additionally, the spices and flavors are adjusted to align with the traditional taste profiles of South Indian dishes. We alse have the original recipe for Cappon magro, so you can check it out.

• For the Vegetable Stew: For the Vegetable Stew:
• 2 cups (470ml) coconut milk 2 cups (470ml) coconut milk
• 1 cup (240ml) water 1 cup (240ml) water
• 1 onion, finely chopped 1 onion, finely chopped
• 2 carrots, diced 2 carrots, diced
• 1 cup (150g) green beans, cut into 1-inch pieces 1 cup (150g) green beans, cut into 1-inch pieces
• 1 potato, peeled and cubed 1 potato, peeled and cubed
• 1 cup (150g) green peas 1 cup (150g) green peas
• 2 tomatoes, chopped 2 tomatoes, chopped
• 2 green chilies, slit 2 green chilies, slit
• 1 teaspoon mustard seeds 1 teaspoon mustard seeds
• 10-12 curry leaves 10-12 curry leaves
• 1/2 teaspoon turmeric powder 1/2 teaspoon turmeric powder
• Salt to taste Salt to taste
• 2 tablespoons vegetable oil 2 tablespoons vegetable oil
• For the Coconut Rice: For the Coconut Rice:
• 1 cup (200g) basmati rice 1 cup (200g) basmati rice
• 1 cup (240ml) water 1 cup (240ml) water
• 1 cup (240ml) coconut milk 1 cup (240ml) coconut milk
• 1 tablespoon vegetable oil 1 tablespoon vegetable oil
• 1 teaspoon cumin seeds 1 teaspoon cumin seeds
• 1 teaspoon black mustard seeds 1 teaspoon black mustard seeds
• Salt to taste Salt to taste

Nutrition

• Calories (kcal / KJ): 350 kcal / 1465 KJ
• Fat (total, saturated): 15g, 12g
• Carbohydrates (total, sugars): 48g, 6g
• Protein: 6g
• Fiber: 5g
• Salt: 1.5g

Preparation

1. 1.
   - For the Vegetable Stew:
2. 2.
   1. Heat vegetable oil in a large pan or pot over medium heat.
3. 3.
   2. Add mustard seeds and curry leaves. Let them splutter.
4. 4.
   3. Add chopped onions and green chilies. Sauté until onions turn translucent.
5. 5.
   4. Add chopped tomatoes and cook until they soften.
6. 6.
   5. Add diced carrots, green beans, potato, and green peas. Mix well.
7. 7.
   6. Sprinkle turmeric powder and salt. Stir to coat the vegetables.
8. 8.
   7. Pour coconut milk and water into the pan. Mix everything together.
9. 9.
   8. Cover the pan and simmer for 15-20 minutes or until the vegetables are cooked and tender.
10. 10.
    9. Adjust salt if needed. Remove from heat.
11. 11.
12. 12.
    - For the Coconut Rice:
13. 13.
    1. Rinse the basmati rice under cold water until the water runs clear.
14. 14.
    2. In a separate pan, heat vegetable oil over medium heat.
15. 15.
    3. Add cumin seeds and black mustard seeds. Let them splutter.
16. 16.
    4. Add the rinsed rice and sauté for a minute.
17. 17.
    5. Pour in coconut milk and water. Add salt to taste.
18. 18.
    6. Bring the mixture to a boil, then reduce the heat to low.
19. 19.
    7. Cover the pan and let the rice cook for 15-20 minutes or until all the liquid is absorbed and the rice is cooked.
20. 20.
    8. Fluff the rice with a fork before serving.

Treat your ingredients with care...

• Coconut milk — Shake the can well before using to ensure the cream and water are well combined.
• Mustard seeds — To enhance their flavor, you can lightly roast the mustard seeds in a dry pan before adding them to the stew.

Tips & Tricks

• For a spicier stew, increase the number of green chilies or add a pinch of red chili powder.
• You can add other vegetables like cauliflower or bell peppers to the stew for added variety.
• Serve the stew and rice hot for the best flavors.
• Garnish the stew with freshly chopped coriander leaves for a burst of freshness.
• Leftover stew can be refrigerated and enjoyed the next day, as the flavors tend to develop further.

Serving advice

Serve the Vegetable Stew with Coconut Rice in individual bowls. Accompany it with a side of papadums or crispy South Indian appalams for added crunch. A dollop of plain yogurt or raita on the side can provide a cooling contrast to the spiciness of the stew.

Presentation advice

To enhance the presentation, place a sprig of fresh curry leaves on top of the stew. Serve the coconut rice in a mound on a separate plate or banana leaf, garnished with a sprinkle of toasted coconut flakes.