Kerala Ishtew (Indian Coconut Milk Vegetable Stew)

Name: Kerala Ishtew (Indian Coconut Milk Vegetable Stew)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 bowls
Ingredients: 1 tbsp coconut oil; 1 small onion, sliced; 1 cup large carrot, chopped; 1½ cup potato, chopped; 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 oz can coconut milk

User Reviews

5.0

3 reviews

Excellent

Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings
4 bowls
Calories
298 kcal
Course
Side Dish, Soup
Cuisine
Indian

Kerala Ishtew (Indian Coconut Milk Vegetable Stew)

Bryce Ramirez

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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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Ingredients

Servings

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 oz can coconut milk

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Instructions

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.

Equipments used:

Nutrition Information

Show Details

Calories 298kcal (15%) Carbohydrates 20g (7%) Protein 5g (10%) Fat 25g (38%) Saturated Fat 21g (105%) Polyunsaturated Fat 0.4g Monounsaturated Fat 1g Sodium 625mg (26%) Potassium 663mg (19%) Fiber 4g (16%) Sugar 4g (8%) Vitamin A 4573IU (91%) Vitamin C 42mg (47%) Calcium 65mg (7%) Iron 4mg (22%)

Nutrition Facts

Serving: 4bowls

Amount Per Serving

Calories 298 kcal

% Daily Value*

Calories	298kcal	15%
Carbohydrates	20g	7%
Protein	5g	10%
Fat	25g	38%
Saturated Fat	21g	105%
Polyunsaturated Fat	0.4g	2%
Monounsaturated Fat	1g	5%
Sodium	625mg	26%
Potassium	663mg	14%
Fiber	4g	16%
Sugar	4g	8%
Vitamin A	4573IU	91%
Vitamin C	42mg	47%
Calcium	65mg	7%
Iron	4mg	22%