Kerala Ishtew
A creamy, fragrant coconut milk stew from Kerala, gently spiced with whole aromatics and green chilies. This comforting dish, loaded with potatoes, carrots, and peas, is the perfect partner for soft, fluffy appams.
For 4 servings
4 steps. 25 minutes total.
- 1
Step 1
- a.Temper Spices and Sauté Aromatics
- b.Place a heavy-bottomed pan or pot over medium heat and add the coconut oil.
- c.Once the oil is warm, add the cinnamon stick, bruised green cardamom pods, and cloves. Sauté for 30-45 seconds until they release their aroma.
- d.Add the sliced onion, julienned ginger, slit green chilies, and curry leaves.
- e.Sauté for 4-5 minutes, stirring frequently, until the onions become soft and translucent. It is crucial not to let the onions brown to maintain the stew's white color.
- 2
Step 2
- a.Cook the Vegetables
- b.Add the cubed potatoes and carrots to the pot. Stir to coat them with the aromatics.
- c.Pour in the thin coconut milk and add salt. Stir everything together.
- d.Increase the heat to bring the mixture to a gentle boil, then immediately reduce the heat to low.
- e.Cover the pot and let it simmer for 15-20 minutes, or until the potatoes and carrots are fork-tender.
- 3
Step 3
- a.Finish the Stew
- b.Once the vegetables are cooked, stir in the green peas and cook for another 2-3 minutes until they are tender.
- c.Reduce the heat to the absolute lowest setting. Pour in the thick coconut milk.
- d.Add the coarsely crushed black peppercorns and the optional sugar. Stir gently to combine.
- e.Heat the stew very gently for 1-2 minutes. Do not allow it to boil, as this will cause the thick coconut milk to curdle and separate.
- 4
Step 4
- a.Rest and Serve
- b.Turn off the heat and cover the pot. Let the stew rest for at least 10 minutes to allow the flavors to meld and deepen.
- c.Serve the Kerala Ishtew hot with appam (lacy rice pancakes), idiyappam (string hoppers), or crusty bread.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best flavor, use freshly extracted coconut milk. If using canned, use one can of full-fat coconut milk for the thick milk and dilute half a can with water for the thin milk.
- 2Never boil the stew after adding the thick coconut milk. It should only be gently heated to prevent curdling.
- 3Crush the black peppercorns just before adding them to the stew for a more potent aroma and flavor.
- 4The key to a good Ishtew is not to brown the onions. Cook them gently until they are just soft and translucent.
- 5If using frozen peas, you can add them directly without thawing.
Adapt it for your goals.
Non-Vegetarian
Add 500g of bone-in chicken pieces or boneless chicken breast along with the potatoes and carrots. Adjust cooking time until the chicken is cooked through.
Vegetable AdditionVegetable Addition
Incorporate other vegetables like green beans, cauliflower florets, or mushrooms. Add them according to their cooking time.
Spicier VersionSpicier Version
Increase the number of green chilies or add a pinch of white pepper powder along with the black pepper for extra heat without altering the color.
Why this is on our healthy list.
Anti-Inflammatory Properties
The spices used, such as ginger, cloves, and cinnamon, are known for their potent anti-inflammatory compounds that can help reduce inflammation in the body.
Rich in Healthy Fats
Coconut milk is a good source of Medium-Chain Triglycerides (MCTs), a type of fat that is easily digested and can provide a quick source of energy.
Good Source of Fiber
Loaded with vegetables like potatoes, carrots, and peas, this stew provides dietary fiber, which is essential for digestive health and maintaining stable blood sugar levels.
Frequently asked questions
Yes, Kerala Ishtew is generally considered healthy. It is packed with vegetables providing fiber and vitamins. The coconut milk offers healthy fats (MCTs), and the spices like ginger and cloves have anti-inflammatory properties. It is a mildly spiced, balanced meal.