Maharashtrian Style Sheng Sola Recipe (Vegetable Stew) – A Heartwarming One-Pot Meal
Maharashtrian cuisine offers a delightful array of dishes, and the Maharashtrian Style Sheng Sola (Vegetable Stew) is one that stands out for its rich and comforting flavors. This hearty dish, often enjoyed during lunch, is a perfect blend of nutritious vegetables and a flavorful curry made with aromatic spices, ginger-garlic paste, and the distinctive taste of toasted sesame seeds. With a balance of sweet, savory, and tangy elements, this stew offers a truly satisfying experience that will delight your taste buds and warm your soul.
The Sheng Sola can include a variety of vegetables like carrot, potato, green peas, aubergine, and sweet potatoes. The recipe is versatile, allowing for the inclusion of soaked lentils such as black-eyed beans, rajma, or broad beans to add extra crunch and texture to the dish. This vegetarian recipe is perfect for those looking to enjoy a wholesome, plant-based meal that’s both nourishing and flavorful.
Whether served with steamed rice or phulka, this dish makes for a wholesome and satisfying lunch, perfect for your everyday meal rotation.
Ingredients for Maharashtrian Style Sheng Sola Recipe (Vegetable Stew)
| Ingredient | Quantity |
|---|---|
| Carrot (Gajjar), diced | 1 |
| Potato (Aloo), diced | 1 |
| Green peas (Matar) | 1/2 cup |
| Mustard seeds (Rai/Kadugu) | 1 teaspoon |
| Cumin seeds (Jeera) | 1 teaspoon |
| Turmeric powder (Haldi) | 1 teaspoon |
| Jaggery | 1 teaspoon |
| Salt | To taste |
| Sesame seeds (Til seeds) | 2 tablespoons |
| Coriander (Dhania) leaves | 5 sprigs |
| Garlic | 5 cloves |
| Ginger (1-inch piece) | 1 |
Preparation Time & Cooking Time
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 10 minutes | 30 minutes | 40 minutes |
Nutritional Information (per serving, approx.)
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Protein | 3g |
| Carbohydrates | 35g |
| Fat | 4g |
| Fiber | 6g |
| Sodium | 200mg |
Instructions to Prepare Maharashtrian Style Sheng Sola Recipe (Vegetable Stew)
Step 1: Prepare the Ground Paste
- Begin by heating a pan over medium heat. Add the sesame seeds and lightly toast them until they turn golden and fragrant. Keep stirring to avoid burning them.
- Once toasted, set the sesame seeds aside and allow them to cool down.
- Next, combine the cooled sesame seeds, garlic, ginger, and coriander leaves in a blender or grinder. Add a little water to facilitate the grinding process.
- Blend everything into a smooth, aromatic paste, and set it aside.
Step 2: Cooking the Stew
- Heat some oil in a pressure cooker. Add the mustard seeds and cumin seeds, allowing them to crackle for about 10 seconds. This will release the essential oils and aromas of the spices.
- Add the diced carrot, potato, and green peas to the cooker. Stir everything gently to coat the vegetables with the spices.
- Sprinkle in the turmeric powder and sauté the mixture for 5 minutes. This will enhance the flavor of the vegetables and allow them to soak up the spices.
- Now, add the ground paste you prepared earlier along with salt and jaggery. Toss everything together, ensuring the vegetables are coated with the rich, flavorful paste.
- Pour in about 1 cup of water, stir, and check for seasoning. Adjust the salt or jaggery to suit your taste. Close the lid of the pressure cooker.
Step 3: Pressure Cooking
- Set the pressure cooker to cook for 2 whistles, then reduce the heat and allow it to simmer for another 5 minutes. After this, turn off the heat and let the cooker cool down naturally.
- Once the pressure has released, open the lid and give the stew a final stir. The vegetables should be tender, and the flavors should have melded beautifully.
Step 4: Serve
- Serve the Maharashtrian Style Sheng Sola Recipe (Vegetable Stew) hot, along with steamed rice or phulka for a fulfilling meal.
- Garnish with extra coriander leaves for added freshness and a pop of green.
Tips & Variations
- Lentils Addition: To make the stew even more wholesome, feel free to add some soaked lentils such as black-eyed beans, rajma, or broad beans. This will not only provide added crunch but also increase the nutritional value of the dish.
- Vegetable Variations: You can experiment with different vegetables based on what you have on hand. Sweet potatoes, aubergine, and green beans make excellent additions to this dish.
- Spice Level: If you prefer a spicier version, you can add a chopped green chili or a pinch of red chili powder while sautéing the vegetables.
Why You’ll Love This Recipe
The Maharashtrian Style Sheng Sola (Vegetable Stew) is a delicious and healthy dish that’s packed with the goodness of fresh vegetables, the richness of toasted sesame seeds, and the warmth of ginger and garlic. The subtle sweetness from jaggery perfectly balances the savory flavors of the vegetables and spices, creating a comforting meal that’s both nutritious and flavorful.
Perfect for lunch or dinner, this vegetarian stew pairs wonderfully with steamed rice or phulka and is ideal for a hearty meal that doesn’t take too long to prepare. Enjoy this traditional Maharashtrian dish and explore the rich culinary heritage of Maharashtra right in your own kitchen!
Recipe Category: Maharashtrian Recipes
Cuisine: Maharashtrian
Course: Lunch
Diet: Vegetarian
