Mixed Vegetable Coconut Stew

Recipe PREP 20 min COOK 18 min

Mixed Vegetable Coconut Stew

PREP 20 min COOK 18 min

Description

This Kerala stew showcases the region’s abundant coconuts and vitamin and fiber-rich vegetables like sweet potatoes, carrots, and green plantains. Coconut milk offers electrolytes and MCTs for quick energy, while turmeric and pipli aid digestion and reduce inflammation. Light yet satisfying, this dish is a wholesome meal for any time of day.

Equipment: Roasting net (optional)

Notes: We’ve given metric weight for the vegetables, but this is not an exacting recipe — if using cup measures, use 3 to 4 cups of chopped vegetables of your choice.

If using homemade coconut milk, use the first and the second extracts from one coconut to make up the required amount for the recipe.

Ingredients

4 to 6 SERVES

100 g sweet potato, peeled and chopped
100 g carrots, chopped
100 g green beans, chopped
100 g drumsticks, chopped
100 g unripe, green plantain, peeled and chopped
2 tsp salt
½ tsp turmeric
1 tsp cumin
2 pipli (Indian long pepper, optional)
4 to 6 black peppercorns
1 (12 g) Tbsp chana dal (split chickpeas or Bengal gram)
1-2 green chiles
1½ cups (400 ml can) unsweetened coconut milk
½ tsp salt
Fresh cilantro to garnish

For the Tadka (Tempering)

2 Tbsp(30 ml) cold-pressed coconut oil
8-10 curry leaves
1-inch piece of ginger, cut into thin slivers
1 tsp black mustard seeds

Directions

Step 1

In a stockpot, add sweet potato, carrots, green beans, drumsticks, raw plantain, 1 teaspoon of the salt, and turmeric. Cover with 2 cups of water. Bring to a rolling boil on high heat, then reduce the heat to medium-low. Cover partially and cook for 10 minutes, until the vegetables are fork-tender. Strain the vegetables and reserve the cooking water.
Step 2

In a small pan, dry roast the cumin, pipli (if using), and black peppercorns over medium heat for 2 minutes. Remove the spices from the pan and allow to cool. In the same pan, dry roast the chana dal for 3 to 4 minutes, stirring continuously, until the dal is golden-brown.
Step 3

Place a roasting mesh over the gas burner and lightly char the chiles on the flame, about a minute. Using tongs to turn the chiles for even charring. Skip this step if using an electric stove.
Step 4

In a food processor or blender, grind the roasted cumin, pipli, peppercorns, chana dal, and green chiles to make the masala.
Step 5

In a large stockpot, add the coconut milk, the masala and 1 cup of the reserved cooking water and mix well over medium-low heat. Add the boiled vegetables and remaining 1 tsp salt, and cook for 10 minutes, until the gravy comes together and thickens. The gravy should coat the back of your spoon. Adjust the seasoning and turn off the heat.
Step 6

In a tadka ladle or a small pan, heat the coconut oil and sizzle the curry leaves, ginger, and mustard seeds. Sauté for 30 seconds, then tip this tempering into the gravy. Cover the stock pot and let it sit for 5 minutes. Garnish with freshly chopped cilantro and serve warm.

Substitutions: Eat local and seasonal by subbing with your choice of vegetables, root vegetables, and gourds

Try It With: Steamed matta rice or Malabar parotta

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About the author

Sadaf Hussain

Sadaf Hussain is a food columnist, cookbook author, and chef who has been a MasterChef India finalist and a TedX speaker. As a travel enthusiast he loves to explore the intersection between cooking, culture, and food lore.

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