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Picture of Dr. Monica Muthamma KV

Dr. Monica Muthamma KV

Naturopathy physician & Nutritionist, BNYS & Msc Clinical Nutrition

Vegetable Stew

Vegetable Stew with Red Rice is a light, nourishing South Indian–style dish made with coconut milk, mixed vegetables, and fibre-rich red rice. Naturally comforting and easy to digest, it supports gut health, immunity, and sustained energy. A wholesome meal perfect for everyday eating, especially when you want something gentle yet satisfying.
  • Estimated Time to Prepare: 25 Mins
  • Servings: 2
  • Pre Preparation Time: 8-10 Mins
  • Cooking Time: 12-15 Mins

Ingredients:

  • 1 tbsp cold pressed oil
  • ½ tsp mustard seeds
  • 1 small onion (optional), 1 small carrot, 1 cup chopped pumpkin or bottle guard
  • ¼ tsp turmeric, pinch hing, salt
  • 2 cups water or light vegetable broth

Method:

  1. Heat oil; add mustard seeds and hing.
  2. Add veggies and turmeric; sauté 1–2 mins.
  3. Add water and simmer until vegetables are soft.
  4. Serve with soft-cooked red rice.

Why is this healthy?

This light vegetable stew is easy to digest and soothing for the gut, making it great for reducing bloating and supporting bowel health. Pumpkin or bottle gourd provides hydration, antioxidants, and gentle fiber that nourish without heaviness. The combination of turmeric, mustard seeds, and hing boosts digestion and reduces inflammation. Overall, it’s a calming, nourishing dish suitable for daily wellness.

Nutrition Per Serving

Nutritional values are approximate and calculated using ICMR-NIN. Actual values may vary depending on ingredients and portion size.

Calories

100Kcal

Protein

1.5 g

Carbs

10g

Total Fat

7g

Fibres

2g

Total Sugars

2g

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