A mix vegetable stew made with coconut milk in kerala style Ishtoo or Potato stew is simple stew (or thin broth) preparation that is made using only couple of vegetables like potat...more
STEP 1.Cut and wash the vegetables mention in ingredients
step 2
STEP 2.Soak the green peas in water for over 8 hrs
step 3
STEP 3.Heat 1 tbsp coconut oil in the cooking pan
step 4
STEP 4.Add cinnamon , cardamom and cloves and fry it lightly
step 5
STEP 5.Add the chopped garlic and ginger
step 6
STEP 6.Add the sliced onion and fry it until it turns light brown
step 7
STEP 7.Add curry leaves and green chilies, and mix
step 8
STEP 8.Add salt as per taste and ½ cup green peas
step 9
STEP 9.Add ½ cup green beans and carrot
step 10
STEP 10.Add the diced potato and mix well
step 11
STEP 11.Add 1tsp crushed black pepper and cook for 2 mins
step 12
STEP 12.Add 1 cup thick coconut milk and 1 cup water, cover and cook till the vegetables are soft
step 13
STEP 13.Take the cover off and add 1 more cup of thick coconut milk
step 14
STEP 14.Mix well and add more salt if needed
step 15
STEP 15.Switch off the flame when it starts boiling
step 16
STEP 16.Serve with bread or rice
Nutrition value
2100
calories per serving
135 g Fat33 g Protein214 g Carbs131 g FiberOther
Current Totals
Fat
135g
Protein
33g
Carbs
214g
Fiber
131g
MacroNutrients
Carbs
214g
Protein
33g
Fiber
131g
Fats
Fat
135g
Vitamins & Minerals
Calcium
1495mg
Iron
24mg
Vitamin A
18167mcg
Vitamin B1
< 1mg
Vitamin B2
< 1mg
Vitamin B3
6mg
Vitamin B6
1mg
Vitamin B9
287mcg
Vitamin B12
0mcg
Vitamin C
154mg
Vitamin E
13mg
Copper
3mcg
Magnesium
492mg
Manganese
41mg
Phosphorus
565mg
Selenium
15mcg
Zinc
8mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment