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Kerala Potato Stew Recipe | CraftMyMeals | CraftMyMeals

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Kerala Potato Stew

keralaeasyveganvegetariangluten-freedairy-free

soy-free

kosher

Kerala Potato Stew

Popularity

2.0

Taste Score:7/10

A creamy and fragrant coconut milk stew with soft potatoes, gently spiced with whole garam masalas. This classic Kerala 'Ishtu' is a comforting dish, perfect with appams or idiyappams for a wholesome breakfast or light dinner.

Prep15m

Cook25m

Servings4

Serving:1 cup

379 cal

Ingredients

For 4 servings

500 g Potatoes (Peeled and cubed into 1.5-inch pieces)
2 tbsp Coconut Oil
1 inch Cinnamon Stick
4 pcs Cloves
3 pcs Green Cardamom Pods (Slightly crushed)
1 large Onion (Thinly sliced)
1 inch Ginger (Julienned)
4 pcs Garlic Cloves (Thinly sliced)
3 pcs Green Chilies (Slit lengthwise)
10 pcs Curry Leaves
2 cup Thin Coconut Milk (Also known as second extract)
1 cup Thick Coconut Milk (Also known as first extract)
1 tsp Salt (Adjust to taste)
0.5 tsp Black Pepper Powder (Freshly ground for best flavor)

Nutrition per Serving

379

Calories

Protein

39g

Carbs

Instructions

1
Sauté Aromatics
- Heat coconut oil in a heavy-bottomed pan or kadai over medium heat.
- Add the cinnamon stick, cloves, and crushed green cardamom pods. Sauté for about 30 seconds until they release their aroma.
- Add the sliced onion, julienned ginger, sliced garlic, slit green chilies, and curry leaves.
- Sauté for 3-4 minutes, stirring occasionally, until the onions become soft and translucent. Do not let them brown.
2
Cook the Potatoes
- Add the cubed potatoes to the pan and mix well to coat them with the sautéed aromatics.
- Pour in the thin coconut milk and add salt. Stir to combine.
- Bring the mixture to a gentle boil, then immediately reduce the heat to low.
- Cover the pan and let it simmer for 15-20 minutes, or until the potatoes are fully cooked and fork-tender.
3
Finish the Stew

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40 min

272cal

6gprotein

About This Kerala Potato Stew Recipe

This kerala recipe takes 40 minutes to prepare and yields 4 servings. At 379.04 calories per serving with 5.76g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or lunch or dinner.

24g

Fat

Fiber6g

Sodium626mg

Potassium909mg

Phosphorus181mg

Know more about our calculations

Once the potatoes are soft, mash a few pieces against the side of the pan with a spoon to slightly thicken the gravy.

Reduce the heat to the absolute lowest setting.

Pour in the thick coconut milk and add the freshly ground black pepper.

Stir gently and heat for only 1-2 minutes. It is crucial not to let the stew boil after adding the thick milk, as it will curdle.

Serve

Turn off the heat. For extra flavor, you can drizzle a teaspoon of fresh coconut oil over the top.
Let the stew rest for 5 minutes before serving.
Serve hot with appam (lacy rice pancakes), idiyappam (string hoppers), or bread.

Pro Tips

1For the best flavor, use freshly extracted coconut milk. However, good quality canned coconut milk also works well.
2If using canned coconut milk, don't shake it. Scoop the thick cream from the top for 'thick milk' and use the watery part below as 'thin milk'.
3The key to a perfect ishtu is not to brown the onions. Sauté them only until they are soft and translucent to maintain the stew's white color and delicate flavor.
4Do not boil the stew after adding the thick coconut milk, as it will split and ruin the creamy texture.
5Store leftovers in an airtight container in the refrigerator for up to 2 days. The stew may thicken upon cooling; add a splash of water when reheating.

Recipe Variations

Mixed Vegetable Ishtu

Add other vegetables like diced carrots, green beans, and green peas along with the potatoes for a more colorful and nutritious stew.

Chicken Ishtu

For a non-vegetarian version, add 400g of bone-in chicken pieces. Sauté them after the onions until lightly browned, then proceed with the recipe, ensuring the chicken is cooked through.

Spicier Stew

Increase the number of green chilies or add a pinch of garam masala powder along with the black pepper for a spicier kick.

Health Benefits

❤️

Rich in Healthy Fats

Coconut milk is a good 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.

✨

Good Source of Potassium

Potatoes are an excellent source of potassium, an essential mineral that helps regulate blood pressure, fluid balance, and nerve signals.

✨

Anti-Inflammatory Properties

Spices like ginger, cloves, and cinnamon used in the stew contain powerful antioxidants and have anti-inflammatory properties that can help combat oxidative stress in the body.

✨

Naturally Gluten-Free

This stew is made with naturally gluten-free ingredients like potatoes and coconut milk, making it a suitable and comforting meal for individuals with celiac disease or gluten sensitivity.

Frequently Asked Questions

How many calories are in Kerala Potato Stew?

A single serving of approximately 1 cup (325g) contains around 350-400 calories. The exact count depends on the fat content of the coconut milk and the size of the potatoes used.

Is Kerala Potato Stew healthy?

Yes, it can be part of a healthy diet. It is plant-based and gluten-free. Coconut milk provides healthy fats (MCTs), and potatoes offer potassium and Vitamin C. However, it is calorie-dense, so portion control is recommended.

Can I make this stew vegan?

This recipe is naturally vegan and dairy-free as it uses coconut oil and coconut milk, with no animal products involved.

What can I serve with Potato Ishtu?

Potato Ishtu is traditionally served with Appam (lacy rice pancakes) or Idiyappam (string hoppers). It also pairs wonderfully with bread, chapati, or plain steamed rice.

Can I use canned coconut milk?

Absolutely. For best results, use a full-fat, unsweetened canned coconut milk. Do not shake the can before opening. The thick, creamy part that rises to the top can be used as 'thick coconut milk', and the watery part at the bottom can be used as 'thin coconut milk'.

My stew curdled. What did I do wrong?

The stew likely curdled because it was boiled or heated at too high a temperature after adding the thick coconut milk. Always add the thick milk at the very end on the lowest possible heat, and just warm it through gently without letting it simmer or boil.