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A Taste of Keralas Comfort: Vegetable Ishtu – vegetarian recipe
Stav Kogan

A Taste of Kerala's Comfort: Vegetable Ishtu

A fragrant, creamy white stew made with a medley of tender vegetables simmered in a delicately spiced coconut milk broth. This classic South Indian comfort food is naturally vegan and perfect with appam or rice.
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 4 serving
Calories: 410

Ingredients
  

  • For the Spice Powder
  • 1 teaspoon (5 ml / 0.2 fl oz) 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 / 1 fl oz) olive or peanut oil
  • ½ teaspoon (2.5 ml / 0.1 fl oz) 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 / 0.18 oz) fresh ginger, peeled and finely grated
  • 1 medium potato, about 1 cup / 150 g (5.3 oz), cut into ¾ inch / 2 cm dice
  • 1 teaspoon (5 g / 0.18 oz) salt, or to taste
  • 1½ cups / 150 g (5.3 oz) cauliflower florets
  • 1 cup (100 g / 3.5 oz) green beans, cut into ¾ inch / 2 cm pieces
  • 1 medium carrot, about ¾ cup / 100 g (3.5 oz), peeled and cut into ¾ inch / 2 cm dice
  • ¾ cup (110 g / 3.9 oz) peas, fresh or frozen
  • 1 14-oz / 400 ml (13.5 fl oz) can full-fat coconut milk, well shaken
  • 1 teaspoon (5 ml / 0.2 fl oz) rice vinegar or white wine vinegar
  • 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.

Method
 

  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.
  4. 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.
  5. Stir, then add the chopped shallots, green chilies, and garlic.
  6. Sauté for 2 minutes until fragrant.
  7. Add the grated ginger, stir, then add the diced potatoes, 1 cup / 240 ml of water, and ¼ teaspoon of salt.
  8. Bring to a boil, then cover, reduce the heat to low, and simmer for 10 minutes until the potatoes are almost tender.
  9. Add the cauliflower, green beans, carrots, peas, the freshly ground spice powder, and the remaining ¾ teaspoon of salt to the pan.
  10. Pour in just enough water to barely cover the vegetables.
  11. 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.
  12. Pour in the well-shaken coconut milk and gently stir to combine.
  13. Bring the stew to a gentle simmer—do not let it boil, as this can cause the coconut milk to split.
  14. Stir in the vinegar, then immediately turn off the heat.
  15. Taste and adjust the salt if necessary before serving.

Nutrition

Calories: 410kcalCarbohydrates: 28gProtein: 7gFat: 30g

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