Low Carb Avial
Discover the delightful twist on a South Indian classic with this **Low Carb Avial** recipe! A vibrant medley of low-carb vegetables like zucchini, green beans, and winter melon comes alive in a creamy coconut and yogurt-based sauce, infused with the earthy aroma of cumin and the heat of green chilies. Cooked in fragrant coconut oil and topped with crackling curry leaves, this healthy side dish is a flavorful, keto-friendly adaptation of the traditional Avial. Ready in just 35 minutes, it’s perfect as a stand-alone dish or paired with cauliflower rice for a complete low-carb meal. Savor the ultimate balance of flavor, nutrition, and authenticity with this wholesome recipe!
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Recipe Information
Ingredients
- 100 g Green Beans
- 100 g Winter Melon (Ash Gourd)
- 100 g Zucchini
- 2 tbsp Coconut Oil
- 50 g Fresh Grated Coconut
- 1 tsp Cumin Seeds
- 2 Green Chilies
- 10 leaves Curry Leaves
- 0.5 tsp Salt
- 100 g Thick Curd (Yogurt)
- 0.5 tsp Turmeric Powder
Instructions
Wash and chop the green beans, winter melon, and zucchini into approximately 2-inch long strips.
In a large pan, heat 1 tablespoon of coconut oil over medium flame.
Add the green beans, winter melon, and zucchini to the pan and sprinkle with turmeric powder and salt.
Stir and add about 1/4 cup of water. Cover the pan and let the vegetables cook for 10 minutes or until they are tender.
While the vegetables are cooking, grind the fresh grated coconut, cumin seeds, and green chilies to a coarse paste by adding a little water, as needed.
Once the vegetables are tender, add the coconut paste to the pan and mix well.
Cook for another 5 minutes, ensuring the paste coats the vegetables well.
Reduce the heat to low and add the thick curd, stirring gently. Do not bring to a boil, as the curd might split.
In a small pan, heat the remaining 1 tablespoon of coconut oil and add curry leaves. Allow them to crackle.
Pour this tempering over the Avial and mix gently.
Serve warm as a side dish or with cauliflower rice to maintain the low-carb theme.
Nutrition Facts
Calories |
565 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.4 g | 59% | |
| Saturated Fat | 38.3 g | 191% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2289 mg | 100% | |
| Total Carbohydrate | 36.9 g | 13% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 19.9 g | ||
| Protein | 7.5 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 149 mg | 11% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 1202 mg | 26% | |
*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.
