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Idiyappam with Vegetable Stew
Lunch • India
How to Make Idiyappam with Vegetable Stew (Traditional & Healthy Version)
Idiyappam with Vegetable Stew is a classic South Indian lunch delicacy, especially popular in Kerala and Tamil Nadu. Idiyappam, also known as nool puttu, is made from rice flour pressed into delicate noodle-like threads, steamed to perfection. When paired with a mildly spiced coconut-based vegetable stew, this dish offers a harmonious blend of soft textures and subtle flavors. Traditionally served during festivals like Onam or special family gatherings, Idiyappam with Vegetable Stew is celebrated for its lightness and digestibility. The stew is prepared with seasonal vegetables simmered in coconut milk, gently flavored with whole spices like cinnamon, cardamom, and cloves. This makes it not only healthy but also aromatic and comforting. The combination is naturally gluten-free and vegetarian, making it suitable for a wide range of dietary preferences. The subtle sweetness of coconut milk and the fresh taste of vegetables make this dish a favorite among both kids and adults. Whether for a festive spread or a wholesome weekday meal, Idiyappam with Vegetable Stew is a nutritious, authentic Indian recipe that brings a taste of Kerala to your table.
Ingredients(for 2 idiyappams with 1 cup vegetable stew)
- 1 cup Rice flour (idiyappam flour works best)
- 1 cup Water (for kneading dough)
- 1/2 tsp Salt (to taste)
- 1 tsp Coconut oil (for greasing)
- 1/2 cup Carrot (diced)
- 1/2 cup Potato (diced)
- 1/4 cup French beans (chopped)
- 1/4 cup Green peas (fresh or frozen)
- 1 small Onion (sliced)
- 1 Green chili (slit) - optional
- 1/2 inch Ginger (julienned)
- 6-8 Curry leaves (fresh)
- 1/2 inch stick Cinnamon
- 2 Cloves
- 2 pods Cardamom
- 1 cup Coconut milk (thin and thick separated)
- 1/4 tsp Black pepper (freshly ground) - optional
Instructions
- 1
Boil water with salt. Pour hot water gradually into rice flour and mix with a spoon. Once cool enough to handle, knead into a smooth, soft dough.
5 minutes
Use freshly boiled water for a pliable dough.
- 2
Grease the idiyappam press and idli plates with coconut oil. Fill the press with dough and squeeze out noodle-like strands onto the plates in a circular motion.
3 minutes
Avoid overfilling the press to ensure even noodles.
- 3
Steam idiyappams in a steamer or idli cooker for 8-10 minutes until cooked through. Set aside.
10 minutes
Do not over-steam to keep idiyappams soft.
- 4
For the stew, heat coconut oil in a pan. Add cinnamon, cloves, cardamom. Sauté onions, ginger, green chili, and curry leaves until onions turn translucent.
3 minutes
Sauté on low flame to avoid burning spices.
Why This Dish is Healthy
This dish is a great healthy choice because it is steamed, uses minimal oil, and combines the goodness of rice flour with a medley of nutrient-rich vegetables. The coconut milk provides healthy MCT fats, which are beneficial for energy. The low glycemic index of the meal ensures sustained energy release, making it perfect for lunch without causing spikes in blood sugar.
Idiyappam with Vegetable Stew is packed with dietary fiber from vegetables and offers a moderate amount of complex carbohydrates from rice flour, making it a filling lunch option. The stew provides vitamins such as Vitamin A, Vitamin C, and B-complex, thanks to the use of fresh seasonal vegetables. Coconut milk adds healthy fats, and the absence of deep frying keeps the overall fat content low. The dish is naturally gluten-free and can be made vegan, supporting various dietary needs.
Pro Tips
- 💡Tip 1: Always use freshly ground rice flour for softer idiyappams.
- 💡Tip 2: Do not overcook vegetables in the stew to retain nutrients and color.
- 💡Tip 3: Use homemade coconut milk for the best flavor and creaminess.
Storage & Serving
Store leftover idiyappam in an airtight container in the refrigerator for up to 2 days. Re-steam before serving. Vegetable stew can be refrigerated for 1 day and gently reheated. Avoid freezing coconut milk-based stews.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 350.0 kcal |





