Dairy-Free Avial
Discover the vibrant flavors of South India with this Dairy-Free Avial, a plant-based twist on a traditional Kerala dish. Packed with wholesome vegetables like carrots, drumsticks, raw bananas, and green beans, this gluten-free recipe is simmered in a luscious coconut milk base and seasoned with a flavorful coconut paste infused with green chilies and cumin. Finished with an aromatic tempering of mustard seeds and curry leaves in fragrant coconut oil, this dish strikes the perfect balance between lightness and richness. Ready in just 45 minutes, it’s an ideal accompaniment to steamed rice, bringing a fresh, tropical taste to your meal. This dairy-free adaptation ensures everyone can enjoy this comforting and nutritious classic, making it a must-try for lovers of vegan and Southeast Asian cuisine.
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Recipe Information
Ingredients
- 1 large Carrot
- 1 large Potato
- 15 Green beans
- 1 medium Drumsticks (Moringa)
- 1 Raw banana
- 2 tablespoons Coconut oil
- 1 teaspoon Mustard seeds
- 10 leaves Curry leaves
- 1 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 cup Grated coconut
- 3 pieces Green chilies
- 1 teaspoon Cumin seeds
- 1 cup Coconut milk
Instructions
Peel and chop the carrot, potato, raw banana, and drumsticks into 2-inch long pieces. Trim the ends of the green beans and cut them into similar lengths.
In a wide pan, add the chopped vegetables and enough water to cover them. Add turmeric powder and salt. Cook on medium heat until the vegetables are tender but not mushy.
While the vegetables are cooking, prepare the coconut paste. Grind the grated coconut, green chilies, and cumin seeds into a coarse paste using a little water.
Once the vegetables are cooked, reduce the heat and add the ground coconut paste. Stir well to combine with the vegetables. Allow it to simmer for 2-3 minutes to integrate the flavors.
Add the coconut milk to the pan and gently mix to combine. Check for salt and adjust if necessary. Remove from heat before the mixture starts to boil.
In a small pan, heat coconut oil and add mustard seeds. Let them splutter, then add curry leaves.
Pour the tempering over the cooked avial and mix gently.
Serve hot with steamed rice.
Nutrition Facts
Calories |
1923 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.1 g | 98% | |
| Saturated Fat | 52.2 g | 261% | |
| Polyunsaturated Fat | 6.8 g | ||
| Cholesterol | 9 mg | 3% | |
| Sodium | 5645 mg | 245% | |
| Total Carbohydrate | 296.9 g | 108% | |
| Dietary Fiber | 80.5 g | 288% | |
| Total Sugars | 117.5 g | ||
| Protein | 62.0 g | 124% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1143 mg | 88% | |
| Iron | 34.2 mg | 190% | |
| Potassium | 7489 mg | 159% | |
*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.
