Traditional Foods of Kerala

Kerala, located on the southwestern coast of India, is renowned not only for its picturesque landscapes and lush greenery but also for its rich and diverse culinary heritage. The cuisine of Kerala reflects a confluence of various influences — from indigenous traditions to foreign trade and colonial history. This article delves into the traditional foods of Kerala, showcasing their unique flavors, textures, and cultural significance. Whether you are a seasoned chef or a curious beginner, this guide offers a deep dive into some of Kerala’s most beloved dishes.

1. The Essence of Kerala Cuisine

Kerala cuisine is characterized by its abundant use of spices, coconut, and seafood, making it distinct from other Indian culinary traditions. The state’s geographical location along the Arabian Sea lends itself to a rich variety of seafood, which is a staple in the diet of many Keralites. Add to this an array of fresh vegetables, grains such as rice, and herbs, and you begin to understand the vibrant tapestry that is Kerala cuisine.

Key Ingredients in Kerala Cuisine

• Coconut: Used in various forms — grated, milk, oil, or as a whole. Coconut is integral to many Keralite dishes.
• Spices: Kerala is famous for its spices, including pepper, cardamom, cloves, and turmeric, which are used generously in cooking.
• Seafood: Fresh from the Arabian Sea, fish, prawns, and crabs are prepared in a myriad of ways.
• Rice: The staple food in Kerala, it forms the base for many meals, including biryanis and traditional feasts.

2. Signature Dishes of Kerala

Let’s explore some of the most significant dishes that exemplify the traditional foods of Kerala:

2.1. Appam with Vegetable Stew

Description: Appam is a type of pancake made from fermented rice flour and coconut milk. Light and fluffy in the center with crisp edges, it’s often paired with a savory vegetable stew known as ishtu, featuring a medley of vegetables cooked in coconut milk, offering a perfect balance of flavors.

Ingredients:

• For Appam:
  • 2 cups rice flour
  • 1 cup coconut milk
  • 1 ½ tsp yeast
  • 1 tsp sugar
  • 1 cup warm water
  • 1 tsp salt
• For Vegetable Stew:
  • 2 cups mixed vegetables (carrots, beans, potatoes)
  • 1 onion, sliced
  • 1 tsp ginger-garlic paste
  • 1 cup coconut milk
  • 2 green chilies, slit
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • Salt to taste
  • 2 tbsp coconut oil
  • Curry leaves

Instructions:

1. Prepare Appam Batter:
   • Dissolve sugar and yeast in warm water and let it stand for 10-15 minutes until frothy.
   • In a bowl, combine rice flour and salt. Add the yeast mixture and coconut milk. Mix well to form a batter. Cover and let it ferment for 6-8 hours or overnight.
2. Make Vegetable Stew:
   • Heat coconut oil in a pan. Add mustard seeds and cumin seeds. Once they splutter, add sliced onions and ginger-garlic paste; sauté until golden.
   • Add mixed vegetables and stir. Add enough water to cook the vegetables, cover, and simmer until soft.
   • Once cooked, add coconut milk and slit green chilies. Allow it to heat through, season with salt, and add curry leaves just before serving.
3. Cook Appam:
   • Heat an appachatti (a special pan for appam). Pour a ladleful of batter and swirl to spread it. Cook covered until the edges are crisp and the center is soft.
4. Serve: Serve hot appams with the vegetable stew on the side.

2.2. Nool Puttu

Description: Nool Puttu is a traditional breakfast dish made from rice flour and served with a spicy curry. The unique texture resembles noodles, providing a delightful chewiness, and when paired with fresh coconut chutney, it makes for a hearty meal.

Ingredients:

• 2 cups rice flour
• Water (as needed)
• Salt
• Spicy curry for serving (e.g., kadala curry)

Instructions:

1. Make Puttu Dough:
   • Mix rice flour with enough water, salt, and knead until it reaches a smooth, pliable dough.
2. Prepare Puttu Maker:
   • Place layers of grated coconut and the prepared dough in the puttu maker. Steam for about 10-15 minutes, or until fully cooked.
3. Serve: Serve hot with a side of spicy curry and coconut chutney.

2.3. Kerala Style Biryani

Description: This rice dish is a celebration of flavors with fragrant rice blended with spices and succulent meat, making it a favorite among the Muslim community. The Thalassery biryani is particularly famous for its unique cooking method and aromatic flavors.

Ingredients:

• 2 cups Thalassery rice
• 500g chicken/mutton, cut into pieces
• 2 large onions, thinly sliced
• 2 tomatoes, chopped
• 3-4 green chilies
• 1 tbsp ginger-garlic paste
• 1 bay leaf
• 4-5 cloves
• 3-4 cardamoms
• 1 stick cinnamon
• 4 cups water
• Salt to taste
• 1 tbsp ghee
• 1 tsp saffron strands soaked in 2 tbsp warm milk

Instructions:

1. Marinate Meat:
   • Marinate chicken/mutton with salt, ginger-garlic paste, and green chilies for at least 30 minutes.
2. Cook the Meat:
   • In a heavy-bottomed pot, heat ghee, and sauté sliced onions until golden brown. Add marinated meat and cook on medium heat until browned. Add tomatoes, bay leaf, and whole spices; cook until the tomatoes are soft.
3. Cook Rice:
   • Add water (4 cups) and bring to a boil. Once boiling, add washed rice and cook until the rice is just about done (70% cooked). Drain excess water if needed.
4. Layer and Dum Cook:
   • Layer the partially cooked rice over the meat mixture in the pot. Drizzle saffron milk over the top. Cover tightly with a lid and cook on low heat for 20 minutes for the “dum” effect.
5. Serve: Fluff the biryani gently before serving. Garnish with fried onions and boiled eggs if desired.

2.4. Sadya

Description: Sadya is a traditional vegetarian banquet served on a banana leaf, especially during festivals and special occasions. It consists of a variety of dishes, each bringing its flavors and textures, representing the essence of Kerala’s culinary diversity.

Ingredients:

• Main Dish: Par-boiled rice
• Side Dishes:
  • 1 cup Avial (mixed veggies in coconut paste)
  • 1 cup Olan (ash gourd and coconut milk)
  • 1 cup Thoran (stir-fried vegetables with coconut)
  • 1/2 cup Kootu Curry (vegetables with lentils)
  • 1 cup pickles (mango or lime)
  • 1 cup Papad
  • 1/2 cup Puran Poli (sweet flatbread with lentil filling)
  • 1 cup Payasam (dessert)

Instructions:

1. Prepare Dishes: Prepare each of the side dishes and the rice as described in their respective recipes.
2. Arrange on Banana Leaf: The rice is placed on the banana leaf, and side dishes are accompanied around the rice.
3. Servе: Serve the sadya fresh with chutneys, pickles, and payasam for dessert.

2.5. Kerala Style Idlis

Description: Idlis are soft, fluffy cakes made from fermented rice and urad dal batter. These steamed cakes are a popular breakfast option and are often served with sambar (spicy lentil soup) and coconut chutney.

Ingredients:

• 2 cups idli rice
• 1 cup urad dal (split black gram)

• 1 tsp fenugreek seeds
• Salt to taste
• Water (as needed)

For Sambar:

• 1 cup toor dal (split pigeon peas)
• 1 medium onion, chopped
• 1 tomato, chopped
• 1-2 green chilies, slit
• 1 carrot, diced
• 1 potato, diced
• 1 tsp sambar powder
• ½ tsp turmeric powder
• Salt to taste
• A handful of curry leaves
• 2 tsp oil

For Coconut Chutney:

• 1 cup grated coconut
• 2 green chilies (adjust according to heat preference)
• ½ inch ginger
• Salt to taste
• Water (as needed)
• 1 tsp mustard seeds
• 1 tsp oil for tempering

Instructions:

1. Prepare Idli Batter:
   • Soak idli rice and urad dal (along with fenugreek seeds) separately in water for 6-8 hours or overnight.
   • After soaking, drain the water and grind the urad dal to a smooth paste, adding water as necessary to achieve a smooth consistency.
   • Next, grind the soaked rice into a coarse paste. Mix both batters in a large bowl, season with salt, and let the mixture ferment in a warm place for 8-12 hours or until doubled in size.
2. Make Sambar:
   • Cook toor dal in a pressure cooker with water for about 3-4 whistles or until soft. Mash it slightly and set aside.
   • In a pot, heat oil, add chopped onions, and sauté until translucent. Add tomatoes, green chilies, diced vegetables, turmeric, and sambar powder; cook until vegetables are tender.
   • Add the mashed dal and water to adjust the consistency; simmer for 10 minutes. Add curry leaves and season with salt.
3. Prepare Coconut Chutney:
   • In a blender, combine grated coconut, green chilies, ginger, and salt with a little water. Blend until smooth. Adjust the consistency by adding more water if necessary.
   • For tempering, heat a small pan, add oil, and mustard seeds. Once they splutter, add to the chutney.
4. Steam the Idlis:
   • Grease the idli molds and pour the fermented batter into them. Arrange the molds in a steamer and steam for about 10-12 minutes or until a toothpick inserted comes out clean.
5. Serve: Serve hot idlis with sambar and coconut chutney on the side.

3. Nutritional Benefits of Kerala Cuisine

The traditional foods of Kerala are not only delightful to the palate but also packed with nutritional benefits. Here are some key points to consider:

• Coconut: Rich in healthy fats, particularly medium-chain triglycerides (MCTs), which are known to boost metabolism and support weight loss. Coconut also provides dietary fiber and essential minerals.
• Spices: Spices like turmeric and ginger have anti-inflammatory properties, while black pepper can enhance digestion and promote nutritional absorption.
• Vegetables: Kerala cuisine emphasizes a variety of fresh vegetables, ensuring a wealth of vitamins and antioxidants. Dishes like avial and thoran provide dietary fiber and a range of phytonutrients.
• Legumes and Lentils: Staples like toor dal and urad dal are excellent sources of plant-based protein, essential for muscle development and overall health.
• Rice: As a primary carbohydrate source, rice provides energy. Choosing whole grain varieties can contribute to dietary fiber intake.
• Seafood: Fresh seafood is an excellent source of omega-3 fatty acids, which are beneficial for heart health and are high in protein.

4. Serving Suggestions

When serving these delectable Kerala dishes, consider the following suggestions to enhance your dining experience:

• For Appam and Stew: Present on a banana leaf or a traditional plate. Include a side of banana fritters for a sweet contrast.
• With Nool Puttu: Pair with a spicy kadala curry (black chickpeas) for a wholesome meal. A hot cup of black tea or filter coffee works well as a beverage.
• Biryani Pairing: Serve with a tangy raita (yogurt-based condiment) or kachumber (salad) to balance the flavors. A glass of chaas (buttermilk) is refreshing alongside biryani.
• Sadya Experience: Arrange all dishes meticulously on a banana leaf, ensuring that colors and textures are visually appealing. Drink traditional ayurvedic elixirs, like buttermilk or coconut water, to cleanse the palate between courses.
• Idli Serving: Stack the idlis high and serve them with an assortment of chutneys and hot sambar. Top off with a cup of masala chai for an authentic South Indian breakfast experience.

5. Conclusion

The traditional foods of Kerala are a feast for the senses — a medley of colors, textures, and flavors that tell the story of the land’s rich heritage and its people’s love for wholesome food. With the ease of preparation showcased in these recipes, home cooks of all skill levels can bring a touch of Kerala’s vibrant culinary scene to their own kitchens.

Embarking on this culinary journey not only allows you to savor the authentic dishes of Kerala but also encourages a deeper appreciation for the region’s culture, history, and biodiversity. So gather your ingredients, gather your loved ones, and create a memorable meal reminiscent of God’s Own Country. Enjoy the flavors, the joy, and the stories each dish brings!