Maharashtrian Style Sheng Sola (Vegetable Stew) Recipe
Introduction:
Maharashtrian cuisine is known for its vibrant flavors, blending spicy, tangy, and sweet elements in every dish. One such delightful dish is the Sheng Sola, a traditional vegetable stew made with seasonal vegetables, fragrant spices, and a hint of sweetness from jaggery. Perfect for a comforting lunch, this stew is simple yet rich in flavor. It pairs beautifully with steamed rice or phulka (Indian flatbread). In this recipe, we’ll take you step-by-step through the process of creating this wholesome dish that embodies the essence of Maharashtrian cooking.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Carrot (Gajjar) – diced | 1 medium-sized |
| Potato (Aloo) – diced | 1 medium-sized |
| Green peas (Matar) | 1/2 cup |
| Mustard seeds | 1 teaspoon |
| Cumin seeds (Jeera) | 1 teaspoon |
| Turmeric powder (Haldi) | 1 teaspoon |
| Jaggery (Gur) | 1 teaspoon |
| Salt | To taste |
| Sesame seeds (Til) | 2 tablespoons |
| Coriander leaves (Dhania) | 5 sprigs |
| Garlic | 5 cloves |
| Ginger | 1 inch piece |
Preparation Time:
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
Servings:
- Servings: 4
Cuisine:
- Cuisine: Maharashtrian
Course:
- Course: Lunch
Diet:
- Diet: Vegetarian
Instructions:
1. Toasting Sesame Seeds:
- Begin by heating a pan over medium heat. Add the sesame seeds and dry roast them for a couple of minutes, stirring continuously, until they turn golden brown and release a nutty aroma. This step enhances the flavor of the sesame seeds.
- Once toasted, remove them from the heat and allow them to cool down.
2. Making the Ground Paste:
- Once the sesame seeds have cooled, add them to a blender along with the garlic cloves, ginger, and coriander leaves.
- Grind these ingredients into a smooth paste by adding a little water as needed to help blend everything together.
3. Cooking the Stew:
- Heat some oil in a pressure cooker over medium heat. Once hot, add the mustard seeds and cumin seeds. Allow them to splutter and crackle for about 10 seconds, releasing their flavors into the oil.
- Add the diced carrots, potatoes, and green peas to the pressure cooker. Sprinkle in the turmeric powder and sauté the vegetables for about 5 minutes. Stir occasionally to ensure the vegetables are coated in the spices.
4. Adding the Ground Paste and Seasoning:
- Add the freshly ground sesame paste to the vegetables along with salt and jaggery. Mix everything together well.
- Add around 1 cup of water to the pot, ensuring the vegetables are submerged. Taste and adjust the salt or jaggery as necessary, depending on your preference for sweetness and saltiness.
5. Pressure Cooking:
- Close the pressure cooker lid and cook for 2 whistles on medium heat. After the second whistle, reduce the heat and let it cook for an additional 5-7 minutes.
- Turn off the heat and allow the pressure to release naturally before opening the cooker.
6. Serving:
- Once the vegetables are tender and the stew has thickened slightly, your Maharashtrian Style Sheng Sola is ready to be served.
- Serve this flavorful vegetable stew hot, paired with steamed rice or phulka for a wholesome meal that will leave everyone asking for seconds.
Tips:
- Vegetable Variations: You can adjust the vegetables used in this stew based on what’s in season or your preference. Try adding beans, squash, or even spinach for added nutrition and flavor.
- Spice Level: If you prefer a spicier version of this stew, feel free to add a chopped green chili along with the mustard and cumin seeds for an extra kick.
- Vegan Option: For a vegan version, use oil instead of ghee (clarified butter) to make the dish completely plant-based.
Nutritional Information (Approximate):
| Nutrient | Value (per serving) |
|---|---|
| Calories | 150 kcal |
| Protein | 3 g |
| Carbohydrates | 35 g |
| Fat | 4 g |
| Fiber | 5 g |
| Sodium | 150 mg |
| Sugars | 6 g |
This Maharashtrian Style Sheng Sola (Vegetable Stew) is a hearty, flavorful dish that can be made quickly and easily. Its vibrant colors and wholesome ingredients make it the perfect comfort food for any day of the week, especially when paired with steamed rice or phulka. Whether you’re enjoying it for lunch or dinner, this dish will fill your home with the delightful aromas of traditional Maharashtrian spices. Enjoy the rich flavors of Maharashtra with this simple yet delicious recipe!
