Go Back
–+ servings
Pleasingly Bitter Vegetable Stew SHUKTA – vegetarian recipe
Stav Kogan

Pleasingly Bitter Vegetable Stew SHUKTA

Print Recipe Pin Recipe
Servings: 4 servings
Calories: 1320
Ingredients Method Nutrition

Ingredients
  

  • 0.5 oz (14 g) Fresh Ginger Root , scraped and coarsely chopped
  • 2 tsp (0.2 oz / 6 g) Black Mustard Seeds
  • 2.5 cups (20 fl oz / 600 ml) Vegetable Stock or Water
  • 2 tsp (0.1 oz / 4 g) Cumin Seeds
  • 0.5 tsp (0.05 oz / 1.5 g) Fennel Seeds
  • 4 tbsp (2 fl oz / 60 ml) Ghee or Vegetable Oil
  • 0.5 tsp (0.1 oz / 2 g) Fenugreek Seeds
  • Cassia or Bay Leaf: 1 small leaf, crumpled
  • 0.5 tsp (0.05 oz / 1.5 g) Turmeric
  • 0.5 tbsp (0.2 oz / 7 g) Brown Sugar
  • 12 oz (340 g) Waxy Boiling Potatoes , peeled and cut into 1-inch (2.5 cm) cubes
  • 12 oz (340 g) Tomatoes , peeled, seeded, and chopped
  • 12 oz (340 g) Sweet Potato , peeled and cut into 0.75-inch (2 cm) cubes
  • 2 cups (8 oz / 230 g) Fresh Green Beans , trimmed and cut into 2-inch (5 cm) lengths
  • 6 oz (170 g) Japanese Eggplants , cut into 1-inch (2.5 cm) cubes
  • 0.25 cups (1.5 oz / 45 g) Shelled Lima Beans or Fresh Peas
  • 2 tbsp (0.1 oz / 4 g) Fresh Coriander or Parsley , chopped
  • 1.5 tsp (0.3 oz / 9 g) Salt
  • Watch the Fenugreek Closely: As a chef, I cannot stress this enough—fenugreek transitions from perfectly toasted to unpleasantly burnt in seconds. Fry the seeds over moderate heat and pull them the moment they hit a golden brown to achieve that signature pleasingly bitter flavor.
  • Uniform Knife Work: Ensure your waxy potatoes, sweet potatoes, and Japanese eggplants are cut to the exact dimensions specified. Uniform sizing guarantees that all the vegetables in your SHUKTA vegetable stew finish cooking at the exact same time, preventing mushy eggplants or undercooked potatoes.
  • Bloom Your Spices: Dry-roasting the cumin and fennel seeds before crushing them releases their essential oils. This simple step elevates the garnish from a background note to a highly aromatic, crunchy topping that transforms the entire dish.

Method
 

  1. Combine the ginger, black mustard seeds, and 0. 5 cups (4 fl oz / 120 ml) of the stock or water in a blender, cover, and process until the seeds are completely crushed.
  2. Pour in the remaining liquid and process for another 30 seconds, then set aside for later use in your SHUKTA vegetable stew.
  3. Place the cumin seeds and fennel seeds in a small, cast-iron frying pan.
  4. Dry-roast them over low heat until they darken a few shades, then let them cool for a few minutes, coarsely crush them, and set aside to be used as a garnish.
  5. Heat the ghee or oil in a heavy-bottomed 4-quart pan over moderate heat.
  6. When hot but not smoking, add the fenugreek seeds and fry until they darken a few shades to a golden brown.
  7. Drop in the cassia or bay leaf, turmeric, brown sugar, and waxy potatoes.
  8. Fry the potatoes while tossing with a wooden spoon for about 4 to 5 minutes.
  9. Add the chopped tomatoes, sweet potato, and green beans, stir-fry for a few minutes, then pour in the mustard-ginger water and bring the mixture to a full boil.
  10. Add the eggplants, lima beans (or peas), half of the minced fresh coriander, and the salt.
  11. Reduce the heat to low, cover, and simmer for 30 to 35 minutes or until all vegetables are perfectly fork-tender.
  12. Check occasionally to ensure the vegetables are cooking in sufficient liquid.
  13. Before serving this comforting SHUKTA vegetable stew alongside rice or fresh bread, sprinkle the surface with the remaining fresh herb and the dry-roasted cumin and fennel seed mixture.
  14. Let It Rest: Like most heavily spiced stews, the flavor profile of this dish deepens significantly as it cools slightly. Take the pan off the heat and let it rest covered for 10 minutes before serving.

Nutrition

Calories: 1320kcalCarbohydrates: 186gProtein: 25gFat: 58g

Tried this recipe?

Let us know how it was!