How to Make Vegetable Stew (Traditional & Healthy Version)

Name: How to Make Vegetable Stew (Traditional & Healthy Version)
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Cuisine: indian
Ingredients: 2 tsp Coconut oil (nariyal ka tel); 1 medium, thinly sliced Onion (pyaaz); 1 small, diced Carrot (gajar); 1 small, diced Potato (aloo); 8-10, chopped French beans (sem ki phalli); 1/4 cup Green peas (matar); 1/4 cup Cauliflower florets (phool gobhi); 1/2 inch, julienned Ginger (adrak); 2, slit Green chillies (hari mirch); 6-8 Curry leaves (kadi patta); 1/2 inch Cinnamon stick (dalchini); 2 Cloves (laung); 5-6 Black peppercorns (kali mirch); 1 cup Thin coconut milk (nariyal ka doodh (pahla nikal)); 1/2 cup Thick coconut milk (nariyal ka doodh (doosra nikal)); to taste Salt (namak)

Vegetable Stew, traditionally known as 'Ishtu' in Kerala, is a classic South Indian dish celebrated for its subtle flavors and healthful ingredients. This light yet comforting stew is a medley of fresh seasonal vegetables simmered in coconut milk, spiced with black pepper, green chillies, and fragrant Indian spices like dalchini (cinnamon) and elaichi (cardamom). Usually served with appam, idiyappam, or plain rice, this vegetable stew is a staple during Onam and other festive occasions in Kerala households. Its creamy texture and mild aroma make it a warming choice for lunch, especially during the monsoon season. What makes the South Indian Vegetable Stew unique is its delicate balance of flavors and the use of coconut oil, which imparts a signature taste and aroma. The dish is light on the stomach, easily digestible, and naturally gluten-free. For vegetarians and health-conscious eaters, it provides a nutritious meal packed with vitamins, fiber, and healthy fats. Its popularity has spread across India, with regional tweaks like the addition of curry leaves or the use of local produce, making it a beloved recipe in many Indian homes. Vegetable Stew is not just a meal—it's a celebration of India's rich culinary diversity and wholesome eating.

35 min total2 servingsEasy120 kcal / 100g

Ingredients

Step-by-step instructions

Step 1 · Heat coconut oil in a kadhai or heavy-bottomed pan

Heat coconut oil in a kadhai or heavy-bottomed pan. Add cinnamon, cloves, and black peppercorns. Sauté for 30 seconds till aromatic.

Step 2 · Add sliced onions

Add sliced onions, ginger, green chillies, and curry leaves. Sauté on medium flame until onions turn translucent.

2 min

Step 3 · Add carrots

Add carrots, potatoes, beans, cauliflower, and green peas. Mix well and sauté for 2 minutes.

Step 4 · Pour in thin coconut milk and add salt

Pour in thin coconut milk and add salt. Cover and cook on low flame until vegetables are tender but not mushy.

3 min

Step 5 · Once veggies are cooked

Once veggies are cooked, lower the flame and pour in thick coconut milk. Stir gently and simmer without boiling for 2-3 minutes.

Step 6 · Taste and adjust salt

Taste and adjust salt. Garnish with a few extra curry leaves and a drizzle of coconut oil if desired. Serve hot.

Why this recipe is healthy

This recipe uses minimal oil, loads of fresh vegetables, and natural coconut milk instead of cream or processed ingredients. With no added sugar and low sodium (if prepared mindfully), it supports heart health, weight management, and digestion. The use of spices boosts metabolism and the stew’s high fiber content keeps you full longer—perfect for those seeking a healthy Indian lunch.

A note on tradition

Vegetable Stew, known as 'Ishtu' in Kerala, is an indispensable part of Onam Sadya and Christmas feasts in South India. It is also served during family gatherings and Sunday lunches, especially in Christian households. The blend of coconut milk and spices reflects Kerala’s coastal heritage and its abundance of coconut trees. While similar stews are enjoyed in Tamil Nadu and Karnataka, Kerala’s version stands out for its use of coconut oil and local vegetables.

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