Appam and stew is a traditional South Indian dish cherished for its delightful flavors and textures. Appam, a soft and fluffy rice pancake, pairs beautifully with a rich, aromatic vegetable stew made with coconut milk. This dish is commonly enjoyed for breakfast or dinner, making it a versatile choice for any meal.
Originating from the state of Kerala, appam is often linked to the cuisine of the Syrian Christians and is traditionally made using fermented rice batter. The stew, typically made with seasonal vegetables and coconut milk, reflects the region's agricultural bounty and the importance of coconut in South Indian cooking. Together, these dishes represent a harmonious blend of flavors and cultural heritage, showcasing the culinary diversity of South India.
Ingredients
For Appam:
- 1 cup raw rice
- 1/4 cup grated coconut
- 1 tablespoon sugar
- 1/4 teaspoon yeast
- Salt, to taste
- Water, as needed
- Oil, for cooking
For Stew:
- 2 cups mixed vegetables (carrots, potatoes, green beans, peas, etc.)
- 1 onion, chopped
- 1 tomato, chopped
- 1 tablespoon ginger-garlic paste
- 1/2 cup coconut milk
- 1/2 teaspoon turmeric powder
- Salt, to taste
- Water, as needed
- Curry leaves, for garnish
Instructions
For Appam:
1. Wash and soak the rice in water for 4-5 hours or overnight.
2. Drain and blend the soaked rice with grated coconut and sugar until smooth.
3. Mix yeast in 1/4 cup lukewarm water and let it activate for 5-10 minutes.
4. Add the yeast mixture to the rice batter and stir well.
5. Cover and ferment the batter for 6-8 hours or overnight.
6. After fermentation, add salt and enough water to achieve a thin batter consistency.
7. Heat a non-stick appam pan, grease with oil, and pour a ladleful of batter in the center. Swirl to spread evenly.
8. Cover and cook for 2-3 minutes until the edges are crispy and the center is fluffy. Repeat with remaining batter.
For Stew:
1. Heat oil in a pan and sauté the chopped onion until translucent.
2. Add ginger-garlic paste and sauté for another minute.
3. Stir in the mixed vegetables, turmeric powder, and salt; mix well.
4. Add enough water to cover the vegetables and bring to a boil.
5. Reduce heat and simmer until vegetables are tender (10-15 minutes).
6. Add chopped tomatoes and cook for 5-7 minutes more.
7. Stir in coconut milk and mix well.
8. Garnish with curry leaves and serve hot with appam.
Nutrition Value:
1. For Appam:
- 1 cup raw rice
- Calories: 685
- Carbohydrates: 150g
- Protein: 12g
- Fat: 2g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: B vitamins (thiamine, niacin)
- Minerals: Iron, magnesium
- Nutritional benefit: Source of carbohydrates, energy, and B vitamins.
- 1/4 cup grated coconut
- Calories: 100
- Carbohydrates: 4g
- Protein: 1g
- Fat: 10g
- Sodium: 5mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, several B vitamins
- Minerals: Manganese, copper, selenium
- Nutritional benefit: Provides healthy fats and essential minerals.-
- 1 tablespoon sugar
- Calories: 49
- Carbohydrates: 12.6g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Quick energy source.
- 1/4 teaspoon yeast
- Calories: negligible
- Carbohydrates: negligible
- Protein: negligible
- Fat: negligible
- Sodium: negligible
- Cholesterol: negligible
- Vitamins: B vitamins (thiamine, riboflavin, niacin)
- Minerals: Selenium, chromium
- Nutritional benefit: Aids fermentation and provides B vitamins.
- Salt, to taste
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: varies based on amount added
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Sodium
- Nutritional benefit: Important for fluid balance.
- Water, as needed
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Essential for hydration.
- Oil, for cooking
- Calories: 120 (approximately 1 tablespoon)
- Carbohydrates: 0g
- Protein: 0g
- Fat: 14g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamin E
- Minerals: None
- Nutritional benefit: Provides healthy fats for nutrient absorption.
2. For Stew:
- 2 cups mixed vegetables (carrots, potatoes, green beans, peas, etc.)
- Calories: varies (approximately 100-200 calories)
- Carbohydrates: varies (about 25-40g)
- Protein: varies (about 4-8g)
- Fat: varies (about 0-2g)
- Sodium: varies
- Cholesterol: 0mg
- Vitamins: Vitamins A, C, K, various B vitamins
- Minerals: Potassium, magnesium, iron
- Nutritional benefit: High in fiber, vitamins, and minerals.
- 1 onion, chopped
- Calories: 44
- Carbohydrates: 10g
- Protein: 1g
- Fat: 0g
- Sodium: 4mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, B vitamins
- Minerals: Manganese, potassium
- Nutritional benefit: Rich in antioxidants, supports heart health.
- 1 tomato, chopped
- Calories: 22
- Carbohydrates: 5g
- Protein: 1g
- Fat: 0g
- Sodium: 6mg
- Cholesterol: 0mg
- Vitamins: Vitamins C, K, folate
- Minerals: Potassium
- Nutritional benefit: High in lycopene, supports heart health.
- 1 tablespoon ginger-garlic paste
- Calories: 30
- Carbohydrates: 7g
- Protein: 1g
- Fat: 0g
- Sodium: varies
- Cholesterol: 0mg
- Vitamins: Vitamins B6, C
- Minerals: Manganese, potassium
- Nutritional benefit: Anti-inflammatory and immune-boosting properties.
- 1/2 cup coconut milk
- Calories: 222
- Carbohydrates: 7g
- Protein: 2g
- Fat: 24g
- Sodium: 38mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, several B vitamins
- Minerals: Manganese, copper, magnesium
- Nutritional benefit: Adds healthy fats and flavor.
- 1/2 teaspoon turmeric powder
- Calories: negligible
- Carbohydrates: negligible
- Protein: negligible
- Fat: negligible
- Sodium: negligible
- Cholesterol: 0mg
- Vitamins: Vitamins C, B6
- Minerals: Iron, manganese
- Nutritional benefit: Contains curcumin, known for anti-inflammatory properties.
- Salt, to taste
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: varies based on amount added
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Sodium
- Nutritional benefit: Important for flavor and fluid balance.
- Water, as needed
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Essential for hydration.
- Curry leaves, for garnish
- Calories: negligible
- Carbohydrates: negligible
- Protein: negligible
- Fat: negligible
- Sodium: negligible
- Cholesterol: 0mg
- Vitamins: Vitamins A, C, and K
- Minerals: Calcium, iron
- Nutritional benefit: Rich in antioxidants and may support digestion.
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