How many calories does one serving of Coconut Stew have?

One serving (220 grams) of Coconut Stew gives 276 calories. Out of which carbohydrates comprise 108 calories, proteins account for 16 calories and remaining calories come from fat which is 153 calories.One serving of Coconut Stew  provides about 1 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Coconut Stew recipe serves 4, 220 grams per serving.

267 calories for 1 serving of Coconut Stew, Cholesterol 0 mg, Carbohydrates 26.9g, Protein 3.9g, Fat 17g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Coconut Stew.

See coconut stew recipe | coconut vegetable stew | South Indian coconut curry | with 30 amazing images.

South Indian coconut vegetable stew, also known as "Vegetable Ishtu" or "Vegetable Stew," is a traditional and flavorful dish that hails from the southern states of India. Enjoyed in  Kerala cuisine and Tamil Nadu cuisine. Here's a note on this delicious and aromatic stew:

South Indian coconut vegetable stew is a light and fragrant curry made with a base of coconut milk and a medley of fresh vegetables. This stew is a staple in South Indian cuisine and is often enjoyed with appam (a type of rice pancake), idiyappam (string hoppers), dosa (fermented crepe), or steamed rice.

The key ingredient that gives South Indian coconut vegetable stew its distinctive flavor and creamy texture is coconut milk. The rich and nutty taste of coconut milk pairs perfectly with the mild spices and fresh vegetables, creating a harmonious and comforting dish.

Common vegetables used in this coconut stew include carrots, potatoes, green beans, peas, and bell peppers, though variations may include other seasonal vegetables. The vegetables are gently simmered in a coconut milk broth infused with curry leaves, ginger, and green chilies, creating a delicate balance of flavors.

The use of aromatic spices like mustard seeds, cumin seeds, and whole dried red chilies tempered in coconut oil adds depth and complexity to the stew. Freshly grated coconut may also be added for an extra burst of coconut flavor and texture.

South Indian coconut vegetable stew is a versatile dish that can be customized to suit individual preferences. It can be made with or without onions and garlic, making it  a suitable Jain sabzi, for various dietary restrictions. The stew is also often garnished with fresh cilantro leaves or curry leaves for a pop of color and freshness.

This comforting and nutritious stew is not only delicious but also a wholesome meal that is rich in vitamins, fiber, and plant-based goodness. It is a popular choice for vegetarians and vegans, as it is a flavorful and satisfying dish that can stand alone or be paired with other South Indian delicacies.

Coconut Vegetable stew is known as 

• Thenga Curry (Kerala)
• Narayal Sabzi (Maharashtra)
• Kosambari (Karnataka)

In summary, South Indian coconut vegetable stew is a delightful and aromatic dish that showcases the flavors of fresh vegetables and coconut milk in a harmonious blend of spices. Whether enjoyed for breakfast, lunch, or dinner, this stew is a comforting and nourishing addition to any South Indian meal.

Tips for coconut vegetable stew. 1. Add 1 cup coconut milk. Coconut milk offers a unique richness and creaminess to the stew. Coconut milk contributes a subtle sweetness and a touch of tropical aroma to the stew. Coconut milk can help thicken the stew naturally, contributing to a more satisfying texture compared to using only water or vegetable broth. 2. Add 1 1/2 cup chopped potatoes. Potatoes add a satisfying body and texture to the stew. They soften and become tender during the cooking process, offering a delightful contrast to the other vegetables which may remain firmer. Potatoes are generally an affordable and readily available ingredient, making them a practical choice for many vegetable stew recipes.

Is Coconut Stew healthy?

Yes, this is healthy for some. But conditions apply.

Let's understand the Ingredients.

What's good.

Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil. 

Coconut Milk : Recent research says that not eating enough healthy fat can actually make fat. But you need to choose the type of fat correctly, like coconut milk. And the answer is MCT (Medium Chain Triglycerides)  – which goes directly to the liver and does not get stored as fat in the body. Coconut milk contains some amount of potassium which is beneficial for those with high blood pressure.The lauric acid present in coconut milk has a positive effect on cholesterol levels improves heart health too. Read detailed benefits of coconut milk.

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include them in your daily diet.

French Beans ( Fansi ) : French Beans are rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels,  treat high cholesterol as well as prevent cancer. See here for detailed 15 benefits of french beans. 

What's the problem ?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates which can lead to weight gain and are not good for people with diabetes and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Can diabetics, heart patients and overweight individuals have Coconut stew ?

No for diabetics and yes for  heart and weight loss. For heart and weight loss patients consider reducing the quantity of potatoes or remove them in the recipe and replace with other healthy vegetables. Note that potatoes are high in carbs. 

Can healthy individuals have Coconut stew ?

Yes.  Consider reducing the quantity of potatoes  and replace with other healthy vegetables. Note that potatoes are high in carbs.