Kerala Ishtew (Indian Coconut Milk Vegetable Stew)
User Reviews
5
3 reviews
Excellent
Kerala Ishtew (Indian Coconut Milk Vegetable Stew)
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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
- 1 tbsp coconut oil
- 1 onion small, sliced
- 1 cup carrot large, chopped
- 1½ cup potato optional, chopped
- 2 cups green beans chopped into 2-inch segments
- 2 cups runner beans chopped into 2-inch segments
- 2 tsp fresh ginger or ground ginger
- 3–4 green chili pepper sliced in half lengthwise
- 2 cups water
- 1 curry leaves large handful, double amount if using dried leaves
- 1 tsp salt
- 1 oz can coconut milk
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
(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%)
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% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
3 reviews
Excellent
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