Low Carb Aviyal
Discover the vibrant flavors of South India with this delicious Low Carb Aviyal, a wholesome twist on the classic vegetarian dish. Packed with nutrient-rich vegetables like zucchini, cauliflower florets, bell peppers, and green beans, this recipe swaps traditional carb-heavy ingredients for a lighter, keto-friendly alternative. A creamy blend of Greek yogurt and freshly ground coconut paste, infused with the earthy goodness of turmeric, aromatic curry leaves, and a hint of spicy green chilies, creates a rich and tangy gravy that pairs beautifully with the tender vegetables. Ready in just 40 minutes, this satisfying dish is cooked in fragrant coconut oil and can be served with low-carb flatbread or savored on its own as a hearty and healthy meal option. Perfect for busy weekdays or special occasions, this Low Carb Aviyal is a must-try for anyone seeking guilt-free indulgence packed with authentic Indian flavors!
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Recipe Information
Ingredients
- 1 medium Zucchini
- 1 cup Cauliflower florets
- 1 medium Bell pepper
- 1 medium Carrot (small)
- 0.5 cup Green beans
- 2 tablespoons Coconut oil
- 0.5 teaspoon Mustard seeds
- 10 leaves Curry leaves
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 0.5 cup Greek yogurt
- 0.5 cup Grated coconut
- 1 teaspoon Cumin seeds
- 2 small Green chilies
Instructions
Cut the zucchini, bell pepper, carrot, and green beans into 2-inch long pieces. Break the cauliflower into small florets.
In a blender, grind grated coconut, cumin seeds, and green chilies into a smooth paste using minimal water. Set aside.
Heat coconut oil in a large pan over medium heat. Add mustard seeds and allow them to splutter.
Add curry leaves and sauté for a few seconds until fragrant.
Add all the chopped vegetables to the pan. Sprinkle turmeric powder and salt over them.
Pour half a cup of water into the pan. Cover and cook the vegetables on medium heat until tender, about 10-12 minutes.
Uncover the pan and gently stir in the prepared coconut paste.
Reduce the heat to low and add the Greek yogurt. Stir well to combine everything.
Cook for another 3-4 minutes, ensuring the yogurt does not curdle.
Serve warm with a side of low-carb flatbread or enjoy it on its own.
Nutrition Facts
Calories |
678 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.1 g | 57% | |
| Saturated Fat | 35.7 g | 178% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 4465 mg | 194% | |
| Total Carbohydrate | 53.7 g | 20% | |
| Dietary Fiber | 15.0 g | 54% | |
| Total Sugars | 33.2 g | ||
| Protein | 23.6 g | 47% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 303 mg | 23% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 1907 mg | 41% | |
*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.
