Kerala Ishtew (Indian Coconut Milk Vegetable Stew)
Course: Soup, Side Dish
Cuisine: Indian
Prep Time: 15 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 45 minutes minutes
Servings: 4 bowls
Calories: 298 kcal
Cost: $0.87 per bowl
Kerala ishtew is a hearty coconut milk vegetable stew with a little heat. Full of carrots, potatoes, and green beans, this is a cheap and healthy staple food.
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Medium pot or Dutch oven with lid
(a 2-quart pot is the perfect size for 1 batch of this recipe)
1 tbsp coconut oil 1 small onion, sliced 1 cup large carrot, chopped 1½ cup potato, chopped (*optional) 2 cups green beans or runner beans, chopped into 2-inch segments 2 tsp fresh or ground ginger 3–4 green chili peppers, sliced in half lengthwise 2 cups water 1 large handful curry leaves double the amount if using dried leaves 1 tsp salt 1 14-oz can coconut milk
Add coconut oil to a Dutch oven on medium heat. Sauté the onion, chili peppers, and ginger until the onions are softened, around 10 minutes.
Add the carrot, potato, green beans, curry leaves, salt, and water.
Cover and bring to a boil. Lower the heat and simmer until vegetables are softened to your liking, around 15–20 minutes.
Turn off the heat and stir in the coconut milk.
Calories: 298 kcal | Carbohydrates: 20 g | Protein: 5 g | Fat: 25 g | Saturated Fat: 21 g | Polyunsaturated Fat: 0.4 g | Monounsaturated Fat: 1 g | Sodium: 625 mg | Potassium: 663 mg | Fiber: 4 g | Sugar: 4 g | Vitamin A: 4573 IU | Vitamin C: 42 mg | Calcium: 65 mg | Iron: 4 mg