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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.
Sauté Aromatics
Cook the Potatoes
Finish the Stew
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.
This kerala recipe takes 40 minutes to prepare and yields 4 servings. At 373.66 calories per serving with 5.59g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or lunch or dinner.
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Serve
Add other vegetables like diced carrots, green beans, and green peas along with the potatoes for a more colorful and nutritious stew.
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.
Increase the number of green chilies or add a pinch of garam masala powder along with the black pepper for a spicier kick.
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.
Potatoes are an excellent source of potassium, an essential mineral that helps regulate blood pressure, fluid balance, and nerve signals.
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.
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.
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.
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.
This recipe is naturally vegan and dairy-free as it uses coconut oil and coconut milk, with no animal products involved.
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.
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'.
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.
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