Coconut Milk Stew
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
6 steps. 25 minutes total.
- 1
Step 1
- a.Temper Whole Spices
- b.Heat coconut oil in a heavy-bottomed pot or Dutch oven over medium heat.
- c.Once the oil is shimmering, add the cinnamon stick, cloves, crushed green cardamom pods, and black peppercorns.
- d.Sauté for 30-40 seconds until the spices release a fragrant aroma.
- 2
Step 2
- a.Sauté Aromatics
- b.Add the sliced onion, julienned ginger, sliced garlic, green chilies, and curry leaves to the pot.
- c.Cook for 3-4 minutes, stirring occasionally, until the onions become soft and translucent. Do not let them brown.
- 3
Step 3
- a.Cook Vegetables in Thin Coconut Milk
- b.Add the cubed potatoes, carrots, and green beans. Stir to coat with the aromatics and sauté for 1-2 minutes.
- c.Pour in the thin coconut milk and add salt. Stir everything together.
- d.Bring the mixture to a gentle simmer over medium heat.
- 4
Step 4
- a.Simmer Until Tender
- b.Once simmering, reduce the heat to medium-low, cover the pot, and cook for about 15 minutes.
- c.Check if the potatoes are almost tender by piercing one with a fork.
- d.Add the green peas and continue to cook, covered, for another 3-5 minutes until all vegetables are fully cooked and tender.
- 5
Step 5
- a.Finish with Thick Coconut Milk
- b.Reduce the heat to the absolute lowest setting.
- c.Pour in the thick coconut milk and the optional sugar. Stir gently to combine.
- d.Warm the stew for 1-2 minutes. It is crucial that you DO NOT let it boil, as this will cause the thick coconut milk to curdle.
- e.Turn off the heat.
- 6
Step 6
- a.Rest and Serve
- b.Let the stew rest, covered, for at least 5-10 minutes. This allows the flavors to meld and deepen.
- c.Garnish with a few fresh curry leaves or a drizzle of coconut oil if desired.
- d.Serve hot with appam (lacy rice pancakes), idiyappam (string hoppers), or crusty bread.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic flavor, use freshly extracted coconut milk. If using canned, ensure you use one can of full-fat coconut milk (for the thick milk) and one can of light coconut milk (for the thin milk).
- 2The key to a perfect Ishtu is to never boil the stew after adding the thick coconut milk. Gentle heating is all that's needed.
- 3Cut all vegetables into uniform 1-inch cubes to ensure they cook evenly and at the same rate.
- 4For a slightly richer finish, drizzle a teaspoon of virgin coconut oil over the stew just before serving.
Adapt it for your goals.
Add Protein
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.
Different VegetablesDifferent Vegetables
Feel free to add other vegetables like cauliflower florets, sweet corn, or mushrooms. Add them according to their cooking time.
Spicier VersionSpicier Version
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.
Why this is on our healthy list.
Rich in Healthy Fats
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.
Packed with Vitamins and Minerals
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.
Anti-Inflammatory Properties
Ingredients like ginger, garlic, and whole spices (cloves, cinnamon) contain powerful anti-inflammatory compounds that can help reduce inflammation in the body.
Frequently asked questions
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.