Kerala Ishtew (Indian Coconut Milk Vegetable Stew)
Servings: 4 bowls
Calories: 298kcal
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.
Print Recipe
Equipment
- Medium pot or Dutch oven with lid (a 2-quart pot is the perfect size for 1 batch of this recipe)
Ingredients
- 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
Instructions
- Add 1 tbsp coconut oil to a Dutch oven on medium heat. Sauté 1 small onion, sliced, 3–4 green chili peppers, sliced in half lengthwise, and 2 tsp fresh or ground ginger until the onions are softened, around 10 minutes.
- Add 1 cup large carrot, chopped, 1½ cup potato, chopped, 2 cups green beans or runner beans, chopped into 2-inch segments, 1 large handful curry leaves, 1 tsp salt, and 2 cups 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 1 14-oz can coconut milk.
Nutrition
Calories: 298kcal | Carbohydrates: 20g | Protein: 5g | Fat: 25g | Saturated Fat: 21g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Sodium: 625mg | Potassium: 663mg | Fiber: 4g | Sugar: 4g | Vitamin A: 4573IU | Vitamin C: 42mg | Calcium: 65mg | Iron: 4mg