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A creamy and fragrant coconut milk-based stew from Kerala, gently spiced with whole spices. This comforting dish, known locally as 'Ishtu', is loaded with mixed vegetables and pairs perfectly with appam or idiyappam for an authentic South Indian experience.
For 4 servings
Temper the Spices (1 minute)
Sauté Aromatics (4 minutes)
Cook the Vegetables (15 minutes)
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A creamy and fragrant coconut milk-based stew from Kerala, gently spiced with whole spices. This comforting dish, known locally as 'Ishtu', is loaded with mixed vegetables and pairs perfectly with appam or idiyappam for an authentic South Indian experience.
This kerala recipe takes 40 minutes to prepare and yields 4 servings. At 343.25 calories per serving with 5.24g of protein, it's a beginner-friendly recipe perfect for breakfast or lunch or dinner.
Finish with Thick Coconut Milk (2 minutes)
Garnish and Rest (5 minutes)
Add 200g of cubed paneer, tofu, or boiled chickpeas along with the vegetables for a more substantial and protein-packed meal.
Incorporate other vegetables like 1 cup of cauliflower florets, broccoli, or sweet corn for added texture and nutrients. Add them along with the potatoes and carrots.
Increase the number of green chilies to 4-5 or add 1/4 teaspoon of black pepper powder at the end for extra heat.
For an even richer stew, replace half a cup of thin coconut milk with cashew paste. To make it, soak 10-12 cashews in warm water for 20 minutes and grind to a smooth paste.
The diverse mix of vegetables like carrots (Vitamin A), potatoes (Potassium, Vitamin C), and green peas (Vitamin K) provides a wide range of essential nutrients crucial for overall health.
Aromatic spices like ginger, black pepper, and cardamom are traditionally known to stimulate digestive enzymes, reduce bloating, and improve overall gut health.
Coconut milk is a primary source of medium-chain triglycerides (MCTs), a type of saturated fat that is more easily digested and metabolized by the body for a quick source of energy.
One serving of Kerala Vegetable Stew (approximately 1.5 cups or 375g) contains around 320-350 calories. The exact count can vary based on the type of coconut milk and the amount of oil used.
Yes, it is a very healthy dish. It's packed with a variety of vegetables, providing fiber, vitamins, and minerals. The use of coconut milk offers healthy fats (MCTs), and the gentle spices like ginger and pepper are known for their digestive benefits. It's a balanced and nourishing meal.
Absolutely. Canned coconut milk is a convenient option. Use full-fat, unsweetened coconut milk for the best results. To get 'thin' milk, mix one part canned coconut milk with one part water. For 'thick' milk, use the canned coconut milk directly without diluting.
Traditionally, Kerala Stew is served with Appam (lacy rice pancakes) or Idiyappam (string hoppers). It also pairs wonderfully with plain rice, dosa, or even crusty bread to soak up the delicious gravy.
Yes, you can make it ahead of time. It stores well in the refrigerator for up to 2 days. When reheating, do so gently on the stovetop over low heat. Avoid boiling it to prevent the coconut milk from splitting.