Veg Coconut Stew
A light and comforting Kerala-style vegetable stew, simmered in coconut milk with aromatic spices, perfect for a wholesome breakfast.
For 2 servings
Heat coconut oil in a medium-sized pot or pan over medium heat. Add mustard seeds and let them splutter. Then, add curry leaves, julienned ginger, and slit green chili; sauté for 30 seconds until fragrant.
Add the diced potato and carrot to the pot. Sauté for 2-3 minutes, then pour in the water and add salt. Bring the mixture to a boil, then cover the pot and simmer for 5-7 minutes, or until the vegetables are tender.
TIPEnsure vegetables are diced small for quicker cooking.Stir in the green peas and freshly crushed black pepper. Cook for another 2 minutes, allowing the peas to heat through.
Finally, pour in the full-fat coconut milk. Gently heat the stew for 1-2 minutes, stirring occasionally, but do not bring it to a boil. Serve hot.
TIPBoiling coconut milk can cause it to curdle, so keep the heat low after adding.
What to keep in mind.
2 tips from the recipe — small details that make a real difference to the final dish.
- 1This stew pairs wonderfully with appam, idiyappam, or whole wheat bread for a complete and satisfying breakfast.
- 2For extra richness, you can lightly roast the coconut milk before adding it, but be careful not to scorch it.
Adapt it for your goals.
Higher Protein
For a protein boost, consider adding 1/2 cup of cooked chickpeas or diced firm tofu along with the vegetables during cooking.
Lower CalorieLower Calorie
To reduce calories, use light coconut milk instead of full-fat, or dilute full-fat coconut milk with a bit more water.
Spice VariationSpice Variation
Introduce whole spices like cinnamon stick, cardamom pods, or cloves during the initial tempering for a deeper, more complex aroma.
Why this is on our healthy list.
Rich in Healthy Fats
Coconut milk provides medium-chain triglycerides (MCTs), a type of healthy fat that can be easily metabolized for energy and supports overall well-being.
Good Source of Fiber
Potatoes, carrots, and green peas contribute dietary fiber, which supports digestive health and helps maintain stable blood sugar levels.
Naturally Gluten-Free & Vegan
This recipe is inherently free from gluten and animal products, making it suitable for those with dietary restrictions or preferences.
Frequently asked questions
Absolutely, feel free to include vegetables like green beans, cauliflower, or bell peppers. Add them according to their cooking times to ensure they are tender but not overcooked.