5.0 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
15 mins
Total Time
45 mins
Servings: 4 bowls
Calories: 298 kcal
Course:
Side Dish , Soup
Cuisine:
Indian
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 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.
Cup of Yum
Nutrition Information
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
% 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.