Keto Avial
Discover the vibrant flavors of South India with this Keto Avial recipe—a low-carb twist on the traditional vegetarian dish. Packed with nutrient-rich vegetables like cauliflower, zucchini, and bell peppers, this wholesome dish is simmered in aromatic spices, creamy yogurt, and freshly prepared coconut paste for a delicately balanced flavor. Infused with mustard seeds, curry leaves, and green chilies, this recipe brings bold and savory notes without compromising your ketogenic goals. Perfect for meal prepping or enjoying fresh, Keto Avial is ready in under an hour and serves as a filling main course or flavorful side. Garnish with curry leaves and serve warm for a dish that’s as satisfying as it is nourishing.
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Recipe Information
Ingredients
- 2 tablespoons Coconut oil
- 10 leaves Curry leaves
- 1 teaspoon Cumin seeds
- 1 teaspoon Mustard seeds
- 2 pieces Green chilies, slit
- 1 cup Cauliflower, cut into florets
- 1 cup Zucchini, cut into sticks
- 1 cup Bell pepper, diced
- 1 cup Coconut, grated
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 0.5 cup Yogurt
- 0.5 cup Water
Instructions
Heat the coconut oil in a large pan over medium heat.
Add the mustard seeds and let them splutter, then add the cumin seeds and curry leaves. Sauté for about a minute.
Add the slit green chilies and stir well.
Add the cauliflower, zucchini, and bell pepper to the pan. Stir to coat the vegetables with the spices.
Add the turmeric powder, and salt. Mix well to combine.
Pour in half a cup of water. Cover the pan and let the vegetables cook until they are tender, about 10-15 minutes.
Meanwhile, in a blender, combine the grated coconut with a little water and blend to a coarse paste.
Once the vegetables are cooked, add the coconut paste to the pan. Mix well to combine with the vegetables.
Add the yogurt and stir gently, ensuring that the yogurt doesn't curdle.
Cook the mixture on a low flame for another 5 minutes.
Turn off the heat and let the avial rest for a few minutes to allow the flavors to meld.
Serve the keto avial warm, garnished with additional curry leaves if desired.
Nutrition Facts
Calories |
196 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.3 g | 20% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 537 mg | 23% | |
| Total Carbohydrate | 13.3 g | 5% | |
| Dietary Fiber | 4.9 g | 18% | |
| Total Sugars | 7.6 g | ||
| Protein | 4.4 g | 9% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 83 mg | 6% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 546 mg | 12% | |
*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.
