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Kerala Ishtew (Indian Coconut Milk Vegetable Stew)
5 from 3 votes

Kerala Ishtew (Indian Coconut Milk Vegetable Stew)

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.

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

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

    Cup of Yum
  1. 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.
  2. Add the carrot, potato, green beans, curry leaves, salt, and water.
  3. Cover and bring to a boil. Lower the heat and simmer until vegetables are softened to your liking, around 15–20 minutes.
  4. Turn off the heat and stir in the coconut milk.

Nutrition Information

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: 4 bowls

Amount Per Serving

Calories 298

% 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.