A Taste of Kerala’s Comfort: Vegetable Ishtu
Step into any kitchen in Kerala, and you’ll likely find a cherished family recipe for Vegetable Ishtu. This fragrant, creamy white stew, whose name is a charming local take on the English word ‘stew,’ is the ultimate comfort food. It’s a beautiful medley of tender vegetables simmered in a delicately spiced coconut milk broth. While the ingredient list might seem long, don’t be intimidated! This dish comes together surprisingly quickly, filling your home with the most incredible aromas. It’s traditionally served with fluffy appam (lacy rice pancakes) to soak up every last drop of the gorgeous gravy, but it’s just as divine with rice or string hoppers. Let’s make this South Indian classic!
Ingredients
• For the Spice Powder
• 1 teaspoon / 5 ml black peppercorns
• Seeds from 5 cardamom pods
• 4 cloves
• 1-inch / 2.5 cm piece of cinnamon stick
• 1 bay leaf
• For the Stew
• 2 tablespoons / 30 ml olive or peanut oil
• ½ teaspoon / 2.5 ml whole brown mustard seeds
• 1 dried hot red chili
• 15 fresh curry leaves, lightly crushed
• 2 medium shallots, peeled and chopped
• 2 fresh, hot green chilies, slit lengthwise
• 2 cloves garlic, peeled and finely slivered
• 1 teaspoon / 5 g fresh ginger, peeled and finely grated
• 1 medium potato, about 1 cup / 150 g, cut into ¾ inch / 2 cm dice
• 1 teaspoon / 5 g salt, or to taste
• 1½ cups / 150 g cauliflower florets
• 1 cup / 100 g green beans, cut into ¾ inch / 2 cm pieces
• 1 medium carrot, about ¾ cup / 100 g, peeled and cut into ¾ inch / 2 cm dice
• ¾ cup / 110 g peas, fresh or frozen
• 1 14-oz / 400 ml can full-fat coconut milk, well shaken
• 1 teaspoon / 5 ml rice vinegar or white wine vinegar
Instructions
1. How to Make Kerala Vegetable Stew
2. Prepare the fresh spice blend by placing the peppercorns, cardamom seeds, cloves, cinnamon stick, and bay leaf into a spice grinder. Grind until you have a fine powder.
3. Heat the oil in a large wok or deep pan over medium-high heat. Once hot, add the mustard seeds and wait for them to pop. Immediately add the dried red chili and curry leaves—be careful, they will splutter. Stir, then add the chopped shallots, green chilies, and garlic. Sauté for 2 minutes until fragrant.
4. Add the grated ginger, stir, then add the diced potatoes, 1 cup / 240 ml of water, and ¼ teaspoon of salt. Bring to a boil, then cover, reduce the heat to low, and simmer for 10 minutes until the potatoes are almost tender.
5. Add the cauliflower, green beans, carrots, peas, the freshly ground spice powder, and the remaining ¾ teaspoon of salt to the pan. Pour in just enough water to barely cover the vegetables. Stir well, bring to a boil, then cover and simmer on low heat for 6-8 minutes, or until all the vegetables are tender but not mushy.
6. Pour in the well-shaken coconut milk and gently stir to combine. Bring the stew to a gentle simmer—do not let it boil, as this can cause the coconut milk to split. Stir in the vinegar, then immediately turn off the heat. Taste and adjust the salt if necessary before serving.
Nutritional Information
• Estimated per serving (serves 4)
• Calories: 410 kcal
• Fat: 30g
• Carbohydrates: 28g
• Protein: 7g
• Fiber: 8g
Pro Tips
• For the creamiest stew, use full-fat canned coconut milk. Do not allow the stew to come to a rolling boil after adding it, as this can cause it to curdle.
• Toasting the whole spices in a dry pan for a minute before grinding them will deepen their aroma and flavor.
• Feel free to swap the vegetables based on what’s in season. Zucchini, bell peppers, or sweet potatoes are also delicious additions.
• For a milder stew, deseed the green chilies before slitting them, or use a less spicy variety.
FAQ
Q: Is this Kerala vegetable stew recipe vegan
A: Yes, this Vegetable Ishtu recipe is naturally vegan and dairy-free. It uses olive or peanut oil instead of ghee and gets its rich creaminess from full-fat coconut milk, making it a perfect plant-based meal.
Q: How can I add more protein to this vegetable ishtu
A: To make this a more protein-rich meal, add a can of rinsed chickpeas or some firm tofu cubes along with the other vegetables. This will make the stew even more hearty and satisfying without altering the core flavors.
Q: Can I use different vegetables in this stew
A: Absolutely! This recipe is very flexible. Feel free to use seasonal vegetables like zucchini, sweet potatoes, or bell peppers. For a different texture, you could also add mushrooms or baby corn. Just adjust the cooking time depending on the vegetable’s tenderness.
Q: How do I store leftover vegetable ishtu
A: Store any leftover ishtu in an airtight container in the refrigerator for up to 3 days. Reheat it gently on the stovetop over low heat, being careful not to let it boil. Freezing is not recommended as the coconut milk can separate and become grainy upon thawing.
