Avial
Discover the vibrant flavors of Avial, a quintessential dish from the heart of South India that effortlessly combines nutrition and taste. This coconut-infused vegetable medley features a colorful array of fresh produce, including carrots, green beans, drumsticks, raw bananas, and yam, cooked to tender perfection and seasoned with aromatic turmeric, green chilies, and curry leaves. What sets Avial apart is its creamy coconut-yogurt base, lightly accented with fragrant coconut oil to tantalize your taste buds. Ideal for serving alongside steamed rice or as part of a traditional Kerala-style meal, this wholesome, gluten-free recipe is a celebration of authentic Indian flavors. With a prep time of just 20 minutes, it’s the ultimate comfort food that’s as wholesome as it is indulgent! Perfect for those seeking healthy vegetarian recipes or exploring South Indian cuisine.
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Recipe Information
Ingredients
- 1 medium Carrot
- 10 pieces Green beans
- 1 medium Drumstick
- 1 medium Potato
- 1 small Raw banana
- 100 grams Yam
- 1 medium Cucumber
- 1 cup Coconut
- 1 teaspoon Cumin seeds
- 2 medium Green chili
- 10 leaves Curry leaves
- 1 cup Yogurt
- 2 tablespoons Coconut oil
- 0.5 teaspoon Turmeric powder
- 1 to taste Salt
- 1 cup Water
Instructions
Peel and cut the carrot, potato, raw banana, and cucumber into 2-inch long pieces. Similarly, cut the yam into similar-sized pieces.
Trim the edges of the green beans and cut them into 2-inch pieces. Cut the drumstick into 2-inch long pieces as well.
In a large pan, add 1 cup of water and turmeric powder, then bring to a boil.
Add the tough vegetables first: drumstick, yam, and raw banana. Cook for about 5 minutes.
Introduce the remaining vegetables: carrot, potato, green beans, and cucumber. Cook until all vegetables are tender but not mushy, about 10-12 minutes.
Meanwhile, grind the grated coconut with green chilies and cumin seeds into a coarse paste using a blender. Add a little water if necessary to facilitate grinding.
Once the vegetables are cooked, add salt to taste and gently stir in the ground coconut mixture.
Simmer the mixture on low heat for 5 minutes, allowing the flavors to blend and the raw smell of coconut to dissipate.
Adjust seasoning if necessary, ensuring the balance of flavors is to your taste.
Whisk the yogurt to smooth it, then gently fold it into the vegetable mix, ensuring it doesn’t curdle.
Drizzle coconut oil over the avial and add curry leaves. Cover the pot and let it sit for 2 minutes off the heat to let the aroma of coconut oil and curry leaves infuse the dish.
Serve the avial warm with rice or as part of a traditional South Indian meal.
Nutrition Facts
Calories |
440 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.3 g | 39% | |
| Saturated Fat | 25.0 g | 125% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 28 mg | 9% | |
| Sodium | 604 mg | 26% | |
| Total Carbohydrate | 37.0 g | 13% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 12.7 g | ||
| Protein | 10.1 g | 20% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 123 mg | 9% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 926 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
