Vegetables in a Yoghurt and Coconut Sauce

Vegetables in a Yoghurt and Coconut Sauce Recipe - Pakistani Cuisine

Region / culture: Pakistan | Servings: 4 |

Vegetarian diet

Introduction

Vegetables in a Yoghurt and Coconut Sauce is a delicious and flavorful dish that combines the freshness of vegetables with the creaminess of yoghurt and the richness of coconut. This dish is perfect for a light and healthy meal that is packed with nutrients and flavor.

History

This recipe has its origins in South Indian cuisine, where coconut and yoghurt are commonly used in cooking. The combination of vegetables, yoghurt, and coconut creates a unique and delicious flavor profile that is both comforting and satisfying.

Ingredients

100 g green beans, cut into 1 cm pieces
50 g carrots, diced into 5 mm cubes
50 g peas
0.75 tsp chilli powder
0.5 tsp ground turmeric
0.75 tsp salt
350 ml water
250 ml unsweetened yoghurt
2 green chillies
1 tsp ground coriander
2 tbsp dessicated coconut
1 tbsp oil
0.5 tsp mustard seeds
8 curry leaves

How to prepare

Place the vegetables, chili powder, turmeric, salt, and water in a large saucepan and bring to a boil.
Simmer for approximately 20 minutes until the vegetables are tender. Remove from heat.
Whisk together the yogurt, green chilies, coriander, and coconut. Set aside.
Heat the oil over medium-high heat in a large saucepan.
Add the mustard seeds and curry leaves. After 5-6 seconds, add the vegetables with the liquid.
Cook for 2-3 minutes.
Lower the heat and add the yogurt mixture. Stir occasionally and cook for an additional 4-5 minutes.
Serve with rice.

Variations

Add diced potatoes or bell peppers for additional flavor and texture.
Use different vegetables such as cauliflower, broccoli, or zucchini.
Add a splash of lemon juice for a tangy twist.

Cooking Tips & Tricks

Be sure to cut the vegetables into uniform sizes to ensure even cooking.

- Adjust the amount of chili powder and green chilies to suit your spice preference.

- Make sure to simmer the vegetables until they are tender but still retain their shape and texture.

- Stir the yogurt mixture gently into the vegetables to prevent curdling.

Serving Suggestions

Serve the Vegetables in a Yoghurt and Coconut Sauce with steamed rice or naan bread for a complete and satisfying meal.

Cooking Techniques

Boiling

- Simmering

- Whisking

- Stirring

Ingredient Substitutions

Greek yoghurt can be used instead of regular yoghurt.

- Fresh coconut can be used instead of dessicated coconut.

Make Ahead Tips

The vegetables can be prepared and stored in the refrigerator for up to 2 days before cooking.

Presentation Ideas

Garnish with fresh cilantro leaves or a sprinkle of toasted coconut for a beautiful presentation.

Pairing Recommendations

Pair this dish with a side of cucumber raita or mango chutney for a complete Indian meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a saucepan or microwave before serving.

Nutrition Information

Calories per serving

Calories: 200

Carbohydrates

Total Carbohydrates: 18g

Dietary Fiber: 5g

Sugar: 7g

Fats

Total Fat: 8g

Saturated Fat: 4g

Trans Fat: 0g

Proteins

Protein: 6g

Vitamins and minerals

Vitamin A: 50%

Vitamin C: 30%

Calcium: 15%

Iron: 10%

Alergens

Contains dairy (yoghurt) and coconut.

Summary

This dish is a good source of fiber, vitamins, and minerals. It is low in calories and provides a balanced mix of carbohydrates, fats, and proteins.

Summary

Vegetables in a Yoghurt and Coconut Sauce is a delicious and nutritious dish that is perfect for a light and healthy meal. Packed with vegetables, yoghurt, and coconut, this dish is full of flavor and texture that will satisfy your taste buds. Enjoy this dish with rice or naan for a complete and satisfying meal.

How did I get this recipe?

I remember the thrill of stumbling upon this recipe for Vegetables in a Yoghurt and Coconut Sauce. It was a warm summer day, and I had just finished visiting the local farmer's market to stock up on fresh produce. As I was walking back home, I heard a faint sound of laughter coming from a nearby park. Curious, I decided to take a detour and see what was going on.

As I approached the park, I saw a group of women sitting in a circle, chatting and laughing as they chopped vegetables and stirred pots on a small portable stove. Intrigued, I slowly made my way closer to see what they were cooking. One of the women noticed me and smiled warmly, inviting me to join them.

I sat down and introduced myself to the group, who were all neighborhood women who had a weekly cooking club where they shared their favorite recipes and cooking tips. They were making a traditional dish from their homeland, Vegetables in a Yoghurt and Coconut Sauce. I watched in awe as they expertly chopped vegetables and mixed spices, their hands moving with practiced ease.

As they cooked, they shared stories of their childhoods and the memories associated with this dish. One woman spoke of how her mother used to make it for her on special occasions, while another reminisced about the time she first learned to make it from her grandmother. Each woman had her own unique twist on the recipe, adding different vegetables or adjusting the spice level to suit her family's tastes.

I was captivated by their stories and the sense of community and tradition that surrounded this dish. I felt a connection to these women, despite our different backgrounds and cultures. They generously shared their recipe with me, patiently guiding me through the steps and offering valuable tips along the way.

After a few hours of cooking and chatting, the dish was finally ready. The vegetables were tender and flavorful, coated in a creamy yoghurt and coconut sauce that was both tangy and sweet. I took a bite and was instantly transported to a world of exotic flavors and rich aromas.

I thanked the women for their hospitality and the wonderful experience, promising to try making the dish at home. As I walked back to my house, I felt a sense of gratitude for the serendipitous encounter that had led me to discover this delicious recipe.

Over the years, I have made Vegetables in a Yoghurt and Coconut Sauce countless times, each time adding my own twist to the traditional recipe. I have shared it with friends and family, who have all raved about its unique and delightful flavors.

Whenever I make this dish, I am reminded of that fateful day in the park and the women who generously shared their culinary knowledge with me. It is a reminder of the power of food to bring people together, to create bonds and memories that transcend cultural boundaries.

And so, whenever I cook Vegetables in a Yoghurt and Coconut Sauce, I do so with a grateful heart and a deep appreciation for the rich tapestry of flavors and stories that have shaped my culinary journey.