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Vegetable Stew | Kerala Veg Stew Recipe
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.
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 3
Calories: 612 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
- 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
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.
Cup of Yum
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
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
% 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 |
* Percent Daily Values are based on a 2,000 calorie diet.