High Protein Avial
Elevate your traditional South Indian avial with this nutritious and hearty twist—High Protein Avial! This delightful recipe combines the wholesome goodness of mixed vegetables and a creamy coconut-yogurt base with protein-rich chickpeas and firm tofu, making it ideal for those seeking a balanced, high-protein meal. Infused with aromatic curry leaves and the rich flavor of coconut oil, this dish is a flavor-packed fusion of classic and modern elements. Perfectly tender veggies and tofu soak up the vibrant turmeric and mild spice from green chilies, while the creamy coconut paste ties it all together. Ready in under an hour, this high-protein avial pairs beautifully with steamed rice, offering a nutritious and satisfying option for weekday dinners or special occasions alike.
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Recipe Information
Ingredients
- 400 grams Mixed vegetables (carrot, potato, green beans, drumstick)
- 150 grams Chickpeas (cooked)
- 200 grams Firm tofu
- 100 grams Grated coconut
- 1 teaspoon Cumin seeds
- 3 units Green chilies
- 1 sprig Curry leaves
- 100 grams Yogurt
- 0.5 teaspoon Turmeric powder
- 2 tablespoons Coconut oil
- 1 teaspoon Salt
- 250 milliliters Water
Instructions
Wash and cut the mixed vegetables (carrot, potato, green beans, and drumstick) into 2-inch pieces.
Cut the tofu into cubes roughly matching the size of the vegetables.
In a large pan, add the mixed vegetables, chickpeas, turmeric powder, salt, and water. Cook the vegetables on medium heat until they are tender but not mushy, approximately 12-15 minutes.
While the vegetables are cooking, grind the grated coconut, cumin seeds, and green chilies into a coarse paste using a little water if necessary.
Once the vegetables are done, add the tofu cubes and the prepared coconut paste to the pan. Stir gently to combine all the ingredients.
Reduce the heat to low, and add the yogurt to the pan. Mix well, being careful not to break the tofu.
Simmer the mixture for 5-7 minutes on low heat to let the flavors meld together. Add a little more water if the mixture seems too thick.
In a separate small pan, heat the coconut oil and add the curry leaves. Fry for a few seconds until fragrant.
Pour the tempered curry leaves and coconut oil over the avial.
Mix gently, and turn off the heat. Serve hot with steamed rice.
Nutrition Facts
Calories |
1117 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.6 g | 98% | |
| Saturated Fat | 55.5 g | 278% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 6 mg | 2% | |
| Sodium | 2517 mg | 109% | |
| Total Carbohydrate | 75.4 g | 27% | |
| Dietary Fiber | 25.1 g | 90% | |
| Total Sugars | 25.3 g | ||
| Protein | 44.7 g | 89% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 652 mg | 50% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 1596 mg | 34% | |
*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.
