Vegetable Stew | Kerala Veg Stew Recipe

Name: Vegetable Stew | Kerala Veg Stew Recipe
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 3 serving
Ingredients: 1 carrot; 1 potato; ½ cup green peas; 70 to 80 grams french beans; ½ cup thinly sliced onion; 3 to 4 garlic cloves; 1 inch ginger; 2 green chilies; 1.5 inch cinnamon; 4 to 5 cloves; 1 teaspoon crushed black pepper; 2 to 3 green cardamoms; 2 cups thin coconut milk; 1 cup Coconut Milk (Thick); 12 to 15 curry leaves; 2 tablespoons coconut oil; salt as required; sugar as required

User Reviews

4.9

75 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings
3
Calories
612 kcal
Course
Main Course
Cuisine
Indian

Vegetable Stew | Kerala Veg Stew Recipe

Chad Simpson

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This Kerala style vegetable stew is easy to make lightly spiced, delicate and aromatic stew made with mixed vegetables, coconut milk and spices. A popular stew from the Kerala cuisine.

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Ingredients

Servings

1 carrot (medium-sized), peeled and chopped or ½ cup chopped
1 potato (medium to large) - 150 grams, peeled and chopped or ½ cup chopped
½ cup green peas - fresh or frozen
70 to 80 grams french beans or 5 to 6 beans or ¼ cup chopped french beans
½ cup thinly sliced onion or 1 medium-sized onion or 1 to 2 shallots or 5 to 6 pearl onions, thinly sliced
3 to 4 garlic cloves (small to medium-sized) - crushed into a paste in a mortar-pestle
1 inch ginger - julienned
2 green chilies - slit
1.5 inch cinnamon
4 to 5 cloves - crushed or kept whole
1 teaspoon crushed black pepper
2 to 3 green cardamoms - crushed or kept whole (optional)
2 cups thin coconut milk or 2 cups water * check notes for pressure cooking the veggies with water
1 cup Coconut Milk (Thick)
12 to 15 curry leaves
2 tablespoons coconut oil
salt as required
sugar as required - optional

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Instructions

Heat coconut oil. Add the whole & crushed spices - cinnamon, cardamoms, cloves, black pepper. On low heat fry them till fragrant.
Then add the ginger, garlic, green chilies, sliced onions and curry leaves. Sauté till the onions become translucent on low to medium-low heat. Don't brown the onions.
Add the chopped veggies and stir to mix.
Add thin coconut milk or water. Season with salt according to taste. Cover the pan with a lid and cook the veggies.
The veggies should be cooked till they are fork tender.
Lastly add the thick coconut milk. Stir well and simmer on low heat for just half a minute.For a bit of sweet taste, opt to add sugar if you prefer.
If you want, you can also heat a few teaspoons of oil and fry curry leaves in it till crisp. Then add this curry leaves tempering from the top before serving the veg stew.
Serve Kerala style vegetable stew with appam or steamed rice.

Notes

* If using water instead of thin coconut milk, you can use the pressure cooker for cooking the veggies. Just add 2 cups water and pressure cook for 1 whistle on medium heat.
Reduce the green chillies if you prefer. You can also reduce the amount of crushed black pepper.
Feel free to add your choice of vegetables. But ensure not to add vegetables that become mushy or pasty after cooking.

Nutrition Information

Show Details

Calories 612kcal (31%) Carbohydrates 60g (20%) Protein 11g (22%) Fat 37g (57%) Saturated Fat 34g (170%) Polyunsaturated Fat 1g Monounsaturated Fat 1g Sodium 682mg (28%) Potassium 1254mg (36%) Fiber 12g (48%) Sugar 12g (24%) Vitamin A 7762IU (155%) Vitamin B1 (Thiamine) 1mg Vitamin B2 (Riboflavin) 1mg Vitamin B3 (Niacin) 50mg Vitamin B6 1mg Vitamin C 156mg (173%) Vitamin E 1mg Vitamin K 34µg Calcium 122mg (12%) Vitamin B9 (Folate) 581µg Iron 6mg (33%) Magnesium 118mg Phosphorus 290mg Zinc 2mg

Nutrition Facts

Serving: 3Serving

Amount Per Serving

Calories 612 kcal

% Daily Value*

Calories	612kcal	31%
Carbohydrates	60g	20%
Protein	11g	22%
Fat	37g	57%
Saturated Fat	34g	170%
Polyunsaturated Fat	1g	6%
Monounsaturated Fat	1g	5%
Sodium	682mg	28%
Potassium	1254mg	27%
Fiber	12g	48%
Sugar	12g	24%
Vitamin A	7762IU	155%
Vitamin B1 (Thiamine)	1mg
Vitamin B2 (Riboflavin)	1mg
Vitamin B3 (Niacin)	50mg
Vitamin B6	1mg
Vitamin C	156mg	173%
Vitamin E	1mg
Vitamin K	34µg
Calcium	122mg	12%
Vitamin B9 (Folate)	581µg
Iron	6mg	33%
Magnesium	118mg	30%
Phosphorus	290mg
Zinc	2mg