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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
Temper Spices and Sauté Aromatics
Cook the Vegetables
Finish the Stew
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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.
This kerala recipe takes 40 minutes to prepare and yields 4 servings. At 355.57 calories per serving with 5.3g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or lunch or dinner.
Rest and Serve
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.
Incorporate other vegetables like green beans, cauliflower florets, or mushrooms. Add them according to their cooking time.
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.
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.
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.
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.
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.
One serving of Kerala Ishtew (approximately 1.5 cups or 380g) contains around 350-450 calories. The exact count depends on the fat content of the coconut milk and the amount of oil used.
Thick coconut milk is the first extract from grated coconut, making it rich and creamy. Thin coconut milk is the second or third extract, made by adding more water to the same grated coconut, resulting in a more watery consistency. The thin milk is used for cooking the vegetables, while the thick milk is added at the end for richness and flavor.
Yes, you can make Ishtew ahead of time. It often tastes even better the next day as the flavors meld. Store it in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop over low heat, being careful not to boil it.
While Appam is the classic pairing, Ishtew is also delicious with Idiyappam (string hoppers), plain rice, ghee rice, crusty bread, or even soft chapatis.