Kerala Ishtew
A mild, creamy coconut milk stew from Kerala, gently simmered with potatoes, carrots, and green beans. Fragrant with ginger, green chili, and curry leaves, this comforting dish is a staple of the Syrian Christian community and pairs beautifully with appam or idiyappam.
For 4 servings
- prep
Prepare the vegetables.
1.Peel and cube the potatoes into bite-sized chunks.2.Peel the carrot and slice into thin rounds.3.Trim the ends of the green beans and cut them into 1-inch pieces.4.Slit the green chilies lengthwise and julienne the ginger thinly. - boil · ~10 min
Cook the vegetables in water.
1.Place the cubed potatoes, carrot rounds, green beans, and green peas into the saucepan.2.Add 1 cup of water and the salt.3.Bring to a boil, then reduce heat to a simmer and cook until the vegetables are just tender (about 10 minutes).TIPDo not overcook the vegetables; they should hold their shape, not turn mushy. - temper · ~1 min
Temper the whole spices in coconut oil.
1.Heat the coconut oil in a small pan over medium heat.2.Add the crushed cardamom, cloves, cinnamon stick, and lightly crushed black peppercorns.3.Sauté for 30 seconds until the spices release their aroma.TIPUse low to medium heat to prevent the spices from burning and turning bitter. - saute · ~7 min
Sauté the aromatics.
1.Add the sliced onions, julienned ginger, slit green chilies, and curry leaves to the tempered spices.2.Sauté on low heat until the onions turn translucent and soft (about 5 to 7 minutes).TIPDo not let the onions brown; a gentle sweat keeps the stew's pale, creamy color. - simmer · ~5 min
Combine and simmer the stew.
1.Pour the sautéed onion mixture into the pot with the cooked vegetables and their water.2.Stir well and bring to a gentle simmer.3.Pour in the thick coconut milk and stir gently. - simmer · ~5 min
Simmer until flavors meld.
1.Adjust the heat to the lowest setting.2.Let the stew barely simmer for 5 minutes, allowing the flavors of the spices and coconut milk to infuse the vegetables without boiling hard.TIPNever let the stew boil vigorously after adding coconut milk, or it will curdle and split. - rest · ~5 min
Let the stew rest briefly.
Turn off the heat and let the Kerala Ishtew rest for 5 minutes. This helps the flavors settle and deepen.
- serve
Serve the Kerala Ishtew hot.
Ladle the stew into bowls and serve piping hot with appam, idiyappam, or crusty bread.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Use fresh or frozen green peas; canned peas will turn mushy in the stew.
- 2Thick first-extract coconut milk gives the richest, creamiest texture — avoid thin or light coconut milk.
- 3Crush the whole spices lightly before tempering to release their oils without burning.
- 4Let the onions sweat gently on low heat; browning will darken the stew's signature pale color.
- 5Never boil the stew after adding coconut milk — keep it at a bare simmer to prevent curdling.
- 6Rest the finished ishtew for 5 minutes off the heat so the flavors meld and deepen.
- 7This stew tastes even better the next day; store refrigerated and reheat gently.
Adapt it for your goals.
Vegan
Already vegan as written — simply ensure your coconut milk is additive-free. This variation is for those seeking a plant-based, dairy-free comfort meal.
high proteinHigh-protein
Add 200g of cubed paneer or firm tofu along with the coconut milk for a heartier, protein-rich version that still honors the creamy texture of the stew.
low oilLow-oil
Reduce coconut oil to 1 tsp and dry-roast the spices in a pan before adding a splash of water to sweat the onions. A lighter version for calorie-conscious cooks.
non vegetable add inNon-vegetable add-in
Add 150g of boneless chicken thighs, cut into chunks, and cook them with the vegetables for a non-vegetarian Kerala-style ishtew.
Why this is on our healthy list.
Rich in Dietary Fiber
Potatoes, carrots, green beans, and peas provide a good mix of soluble and insoluble fiber, supporting digestion and satiety.
Source of Healthy Fats
Coconut milk and coconut oil supply medium-chain triglycerides (MCTs), which are easily metabolized for quick energy.
High in Vitamin A
Carrots and green beans are excellent sources of beta-carotene, which the body converts into vitamin A for eye health and immunity.
Naturally Dairy-Free
This stew relies on coconut milk instead of cream, making it suitable for those with lactose intolerance or dairy allergies.
Anti-Inflammatory Spices
Ginger, black pepper, cardamom, and cloves contain compounds that may help reduce inflammation and support immunity.
Frequently asked questions
Light coconut milk will make the stew thinner and less creamy. For best results, use full-fat, thick first-extract coconut milk.
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