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Name: Veg stew
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: not set
Ingredients: 6 Shallots Finely sliced; 2 Tsp Black mustard seeds; 10 Curry leaves; 1 Green chilli Sliced; 2 Tsp Fresh ginger; 1 Tsp Turmeric; 2 Tsp Cumin; 6 Peppercorns; 2 Carrots Batons; 2 Courgettes Batons; 200 Gram Green beans Halved; 1 Pot Batons; 100 Ml Reduced fat coconut milk; 500 ml Veg stock; 200 Gram Frozen peas; Juice of 1/2 lemon; 1 Red chilli Sliced

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INGREDIENTS

6 Shallots ; Finely sliced
2 Tsp Black mustard seeds
10 Curry leaves
1 Green chilli ; Sliced
2 Tsp Fresh ginger
1 Tsp Turmeric
2 Tsp Cumin
6 Peppercorns
2 Carrots ; Batons
2 Courgettes ; Batons
200 Gram Green beans ; Halved
1 Pot ; Batons
100 Ml Reduced fat coconut milk
500 ml Veg stock
200 Gram Frozen peas
Juice of 1/2 lemon
1 Red chilli ; Sliced

INSTRUCTIONS

Spray pan with high light over med heT add shallots and stir fry for 4-5 mins, add mustard seeds curry seeds curry leaves chilli, ginger,turmeric,cumin,and peppercorns, stir fry, for a further 1-2 mins,add carrots, courgettes, green beans, and pot, pour over coconut milk and stock and bring to boil reduce heat to low, add peas. Cover and simmer for 12-15 mins until veg are tender. Season well and remove from heat squeeze over lemon juice,

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Nutrition

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Serving Size: 1 Serving (501g)
Recipe Makes: 4 Servings

Calories: 279
Calories from Fat: 51 (18%)

Amt Per Serving		% DV

	Total Fat 5.7g	8 %
	Saturated Fat 1.8g	9 %
	Monounsaturated Fat 1.9g
	Polyunsanturated Fat 1.4g
Cholesterol 7.2mg		2 %
Sodium 1076.8mg		37 %
Potassium 1328.9mg		35 %
Total Carbohydrate 51.9g		15 %
	Dietary Fiber 12.2g	49 %
	Sugars, other 39.7g
Protein 12.2g		17 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 279

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