Kerala-Style Vegetable Stew With Coconut Milk

Have you tried Kerala-style vegetable stew with coconut milk? It is a vegan recipe with nourishing qualities. Not only is it lightweight, but it also comprises spices with anti-inflammatory properties. Try this one-pot dish once, and you will never get over it.

prep time 00 Hour 20 Mins

cook time 00 Hour 30 Mins

chef Shilpi Sharma

According to Ayurveda, vegetarian dishes are easy to digest; typically, they get broken down within 3-4 hours. If prepared with seasonal produce, the delicacy is your gateway to balance doshas and promote overall well-being, nourishment, and healing. Not to mention that these stews are considered gut-friendly, lightweight, and wholesome.

You must be wondering why this copy is suddenly talking about Ayurveda. It is because Kerala is renowned for traditional Indian medicine practitioners, and the local cuisine comprises not only delicious but also nourishing delicacies. Among them, Kerala-style vegetable stew shines out for its creaminess, subtle sweetness from coconut milk, and a lot of fibre and goodness from the veggies.

Not many know that it is a fine example of fusion dishes. It is believed to have originated during the British Raj when kitchens were producing European stews. Natives adapted to the ideal of cooking vegetables and meat with a runny base, but they added the knowledge of food science and Ayurveda passed to them through generations. Instead of just making the stew with water and starchy flour, they added coconut milk for creaminess and spices to boost the flavours.

Both the elements not only elevate the dish, which otherwise would have turned out to be boring, but also make it nourishing and appealing to the palates of Indians as well as Europeans.

Because of spices and coconut milk, the dish has a lot of character. It is quite distinct from its Western counterparts, which were seasoned with just salt and pepper. The Christian community in Kerala made this stew with meat, but later, the Hindu community reportedly adapted the vegetarian variant. Today, this dish is an integral part of the local cuisine and a staple for breakfast.

Going by Ayurveda, coconut milk has cooling properties, and it is beneficial in the tropical climate of Kerala. It has spices and aromatics like pepper and ginger, known to boost metabolism and help with digestion. Cinnamon and cloves have anti-inflammatory properties, making them good for your overall health. Since it is lightweight, people across age groups can have it, even when they are sick.

This stew accompanies idiyappam, appams, and puttu. It can also be served with steamed rice for a comforting, warming, and nourishing meal. The vegetable stew with a coconut milk base is now a part of festive occasions, especially Easter and Christmas. Its easy preparation makes it a hit among working professionals and students.

Cut all vegetables into similar sized pieces so they cook evenly, and using a Stainless Steel Cookware bowl helps keep the vegetables ready and organised.
Cook the vegetables gently so they stay soft but not broken, and using Triply Cookware helps spread heat evenly while simmering.
Add coconut milk only after the vegetables are cooked so it does not split, and a Non Stick Cookware pan helps stir the stew gently.
Prepare the tempering with whole spices on low heat so the flavours release slowly, and using a Fry Pan makes this step easier.
Keep the heat steady and low after adding coconut milk so the stew stays smooth, and an Induction Cooktop helps control temperature during cooking.

Step 1

Take a kadhai and heat some coconut oil to saute cloves, cinnamon, and cardamom. The whole spices will release their aroma.

Step 2

Add onions and roast them until they are brown and caramelised. It will add a smoky note and a subtle sweet flavour.

Step 3

Now add all the vegetables, green chillies, and ginger. Cook for about a minute or two before adding water, salt, and curry leaves. This process will keep the crunch of vegetables intact and add to the texture of the stew.

Step 4

When the ingredients come to a boil and the vegetables are half-cooked, pour thin coconut milk into the pan. Put on the lid and cook the ingredients for about 5-6 minutes. Don’t forget to stir in the middle.

Step 5

Turn off the flame and add a teaspoon of coconut oil and thick coconut milk to the stew. Give a final stir and serve it hot with appam or steamed rice.

Frequently Asked Questions

Making veg stew with coconut milk is quite easy. It comprises coconut milk, seasonal vegetables, a few aromatics, and powdered spices. The recipe is simple and takes hardly 30 minutes to prepare.

Ishtu is the local name of a vegetable stew in Kerala. It was originally a non-vegetarian dish, but vegetarians turn it into a plant-based delight that vegans and people across age groups can relish.

Yes, coconut milk helps to thicken the stew, especially when half a cup of thick milk is added at the end after turning off the heat.

Calories 250 Kcal

Total Fat 18 g

Carbs 15 g

Protein 3 g

ESSENTIAL ITEMS

1 piece Cinnamon

1 tbsp Coconut oil

1 piece Carrot

0.5 cup Cauliflower

2 piece Cloves

1 piece Potato

8 piece Beans

2 piece Green chillies

2 piece Cardamoms

1 piece Ginger

1 tsp Salt

1 cup Water

3 tbsp Peas

2 cups Thin coconut milk

0.5 cup Thick coconut milk

12 piece Curry leaves

OPTIONAL

1 piece Onion

Recipe by:

Shilpi Sharma

6 Recipes

View Profile

1 Pot Meals Healthy Food

Tips and Tricks

Frequently Asked Questions