How many calories does one serving of Vegetable Stew have?

One serving of Vegetable Stew gives 215 calories. Out of which carbohydrates comprise 50 calories, proteins account for 11 calories and remaining calories come from fat which is 164 calories. One serving of Vegetable Stew provides about 10.7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Vegetable Stew recipe serves 4. 

215 calories for 1 serving of Vegetable Stew (  Idlis and Dosas), Cholesterol 0 mg, Carbohydrates 12.7g, Protein 2.7g, Fat 18.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Vegetable Stew (  Idlis and Dosas).

See vegetable stew recipe | South Indian vegetable stew | vegetable curry for idlis and dosas | with 30 amazing images.

vegetable stew is a delicious and aromatic accompaniment that pairs perfectly with popular South Indian dishes like idlis (steamed rice cakes) and dosa(fermented crepe), or steamed rice. Here's a note on vegetable stew for idlis and dosas:

vegetable stew for idlis and dosas is a flavorful and comforting dish that consists of a creamy coconut milk-based curry with a medley of vegetables. This stew is a popular side dish in South Indian cuisine and is often served alongside soft and fluffy idlis or crispy and savory dosas.

The key component of vegetable stew is the coconut milk, which lends a rich and creamy texture to the dish. The mild sweetness and nuttiness of coconut milk complement the mild spices and vegetables, creating a harmonious and satisfying flavor profile.

Is vegetable stew healthy?

Yes, but conditions apply. The fat content is high due to healthy fats used in coconut milk.

Let's understand the ingredients.

What's good.

Coconut Milk : Recent research says that not eating enough healthy fat can actually make fat. But you need to choose the type of fat correctly, like coconut milk. And the answer is MCT (Medium Chain Triglycerides)  – which goes directly to the liver and does not get stored as fat in the body. Coconut milk contains some amount of potassium which is beneficial for those with high blood pressure.The lauric acid present in coconut milk has a positive effect on cholesterol levels improves heart health too. Read detailed benefits of coconut milk.

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include them in your daily diet.

Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil. 

What's the problem?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates which can lead to weight gain and are not good for people with diabetes and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Can diabetics, heart patients and overweight individuals haveVegetable Stew?

While Vegetable Stew can be a healthy option, the use of coconut milk can be a concern for diabetics, heart patients, and overweight individuals.

Here's why:

• Coconut Milk: Coconut milk is high in saturated fat, which can raise cholesterol levels. While it contains medium-chain triglycerides, which are metabolized differently, it's still important to use it in moderation.

To make this dish more suitable for these groups, consider the following:

• Reduce Coconut Milk: Use a smaller amount of coconut milk or opt for a lower-fat alternative like low-fat coconut milk or almond milk.
• Choose Low-Calorie Vegetables: Opt for low-calorie vegetables like spinach, zucchini, and bell peppers.
• Healthy Broth: Use a low-sodium vegetable broth as the base for the soup.
• Portion Control: Enjoy the soup in moderation as part of a balanced diet.