Keto Aviyal
Indulge in the vibrant flavors of "Keto Aviyal," a low-carb twist on the beloved South Indian classic. This wholesome dish highlights a medley of nutrient-packed vegetables like zucchini, bell peppers, eggplant, and cauliflower, simmered to perfection in creamy coconut-yogurt curry. Infused with aromatic spices like cumin, turmeric, and fresh curry leaves, this keto-friendly aviyal delivers all the authentic taste with a fraction of the carbs, making it an ideal choice for health-conscious foodies. Pair it with keto flatbreads or enjoy it as a hearty standalone meal—it's ready in under an hour and perfect for both weeknight dinners and festive occasions.
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Recipe Information
Ingredients
- 2 tablespoons Coconut oil
- 1 medium, cut into strips Zucchini
- 1 medium, cut into strips Bell pepper
- 1 small, cut into strips Eggplant
- 1 cup Spinach
- 1 cup, cut into 2-inch pieces Green beans
- 1 cup Cauliflower florets
- 1 cup Grated coconut
- 2 small, slit Green chilies
- 1 teaspoon Cumin seeds
- 0.5 cup Yogurt
- 10 Curry leaves
- 1 teaspoon or to taste Salt
- 0.5 teaspoon Turmeric powder
- 0.5 cup Water
Instructions
In a blender, combine the grated coconut, green chilies, and cumin seeds. Add a little water and blend into a coarse paste. Set aside.
Heat coconut oil in a large pan over medium heat.
Add the zucchini, bell pepper, eggplant, green beans, and cauliflower. Stir to coat the vegetables in oil.
Add water, turmeric powder, and salt. Cover and cook for about 10 minutes, or until the vegetables are just tender.
Add the spinach and cook for another 2 minutes until it wilts.
Mix in the coconut paste and cook for another 3-4 minutes, stirring occasionally.
Reduce the heat to low and gently stir in the yogurt, ensuring it doesn't curdle.
Add curry leaves and cook for an additional 2 minutes, ensuring everything is well incorporated.
Remove from heat and let it rest for a couple of minutes before serving.
Serve hot as a side dish with keto-friendly flatbreads or as a main course.
Nutrition Facts
Calories |
241 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.2 g | 23% | |
| Saturated Fat | 15.3 g | 76% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 617 mg | 27% | |
| Total Carbohydrate | 18.2 g | 7% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 9.1 g | ||
| Protein | 5.5 g | 11% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 116 mg | 9% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 795 mg | 17% | |
*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.
