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A creamy, fragrant South Indian stew made with mixed vegetables simmered in rich coconut milk and whole spices. This classic Kerala dish, known as Ishtu, is perfect with appam for a comforting and mild meal.
For 4 servings
Temper Whole Spices
Sauté Aromatics
Cook Vegetables in Thin Coconut Milk
A creamy, fragrant South Indian stew made with mixed vegetables simmered in rich coconut milk and whole spices. This classic Kerala dish, known as Ishtu, is perfect with appam for a comforting and mild meal.
This south_indian recipe takes 40 minutes to prepare and yields 4 servings. At 328.44 calories per serving with 5g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or brunch.
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Simmer Until Tender
Finish with Thick Coconut Milk
Rest and Serve
For a non-vegetarian version, add bone-in chicken pieces or shrimp along with the vegetables. For a vegetarian protein boost, add 1 cup of boiled chickpeas.
Feel free to add other vegetables like cauliflower florets, sweet corn, or mushrooms. Add them according to their cooking time.
While Ishtu is traditionally mild, you can increase the heat by adding more slit green chilies or a pinch of black pepper powder at the end.
Coconut milk is a great source of medium-chain triglycerides (MCTs), a type of fat that is more easily digested and converted into energy by the body compared to other fats.
The variety of vegetables like carrots, potatoes, and green beans provides essential nutrients including Vitamin A, Vitamin C, potassium, and dietary fiber, supporting overall health.
Ingredients like ginger, garlic, and whole spices (cloves, cinnamon) contain powerful anti-inflammatory compounds that can help reduce inflammation in the body.
A single serving of this Coconut Milk Stew contains approximately 340-360 calories, depending on the fat content of the coconut milk used. This makes it a moderately caloric but very satisfying main dish.
Yes, it can be very healthy. It's packed with vitamins and minerals from the vegetables. The coconut milk provides healthy medium-chain triglycerides (MCTs). It is also naturally gluten-free and vegan. To keep it healthier, use light coconut milk and control the amount of salt.
The most important rule is to add the thick coconut milk at the very end, on the lowest possible heat. Never allow the stew to boil or even simmer vigorously after the thick milk is added. Just warm it through gently for a minute or two.
Absolutely. For convenience, canned coconut milk works perfectly. Use one can of full-fat coconut milk for the 'thick milk' and one can of light coconut milk (or diluted full-fat milk) for the 'thin milk'.
Traditionally, Kerala Ishtu is served with Appam (lacy rice pancakes) or Idiyappam (string hoppers), which are perfect for soaking up the fragrant gravy. It also pairs well with plain rice, bread, or dosa.
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