gut-health
Kerala Coconut Vegetable Stew
A wholesome Indian recipe crafted for health-conscious eating: nutritious, delicious, and easy to make at home.
⏱20 minsPrep Time
🔥25 minsCook Time
⏰45 minsTotal Time
👥4Serves
gut-healthgeneral-healthy
Kerala veg stew (ishtu) is soft vegetables in thin coconut milk, tempered with cinnamon, clove and curry leaves. Keep onions pale — browning changes the character.
Ingredients
How to Make It
1
Bloom whole spices in coconut oil; sauté ginger, garlic, chilli, onion and curry leaves until translucent.
2
Add vegetables and thin coconut milk; simmer until tender.
3
Stir in thick coconut milk; heat gently without boiling hard. Salt to taste.
Nutrition per serving
180kcal
Protein3g
Carbohydrates16g
Fat12g
Fibre3g
* Approximate values per serving
Health Benefits
A mild, lightly spiced stew is easy on digestion. Coconut milk provides satiety; keep portions mindful and pair with appam or brown rice.
💡
Pro Tips
- →Never boil thick coconut milk hard or it splits.
- →Cut vegetables evenly.
- →Use fresh curry leaves.
🔄
Variations
- 1Add cauliflower.
- 2Use light coconut milk for a thinner stew.
Frequently Asked Questions
Appam, idiyappam, or soft bread.
Yes — ginger and spices still carry aroma.
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