Mom’s Peppery Stew

Yes, another one of Mom’s! I can’t help it, they’re good and worth sharing! This simple, aromatic, warming, creamy stew is quick, nutritious, and filling. It’s great with brown rice, but can also be had with some wholegrain bread, dosas or appam, or even on it’s own when you’re feeling like having a light meal.

Combine the goodness of lightly cooked vegetables of your choice, aromatic spices, especially pepper, with ginger, chillies and coconut milk to make this stew. Mom usually puts potatoes in this stew, but since we were going to have this with rice, I decided to omit the extra simple carb of the potato and instead I put a teaspoon of brown rice flour to thicken the stew – something that’s usually the job of the potatoes.



This recipe is suitable for diabetics, weight watchers, and cold days that need some peppery stew-ness!


For a generous side dish for 2, you will need:

  • 1 small onion
  • 2-3 cloves
  • 2 inch piece of cinnamon
  • 1 inch ginger
  • 1 tbsp crushed pepper corns (adjust to taste)
  • 2 cups mixed vegetables (cauliflower, carrots, beans, bell peppers)
  • 2-3 green chilles
  • 200 ml coconut milk
  • 1 tsp brown rice flour (or rice flour)
  • Salt
  • Oil
  • Water


It’s stew time!



My TIPs for this recipe:

  • Use any kind of veggies you like. Mushrooms and baby corns would be great, I think!
  • Add sautéed or grilled tofu or paneer to increase the protein quotient.
  • Adjust the quantities of water and coconut milk to get the consistency and creaminess to your taste.


Diabetic-Friendly Food Week (extended till 30 Nov!)

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