Whole30 Avial
Transport your taste buds to the vibrant flavors of South India with our Whole30 Avial—a wholesome, plant-based stew reimagined to fit your clean-eating goals. This naturally gluten-free and dairy-free recipe features an aromatic medley of vegetables like carrots, zucchini, and pumpkin, simmered in a rich coconut-curry leaf base. Infused with the earthy warmth of cumin and turmeric, and finished with creamy coconut yogurt, this dish is both comforting and nutrient-packed. Perfect as a standalone meal or paired with steamed rice, Whole30 Avial is a celebration of tradition made modern—ideal for those seeking a flavorful, gut-friendly twist on a classic.
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Recipe Information
Ingredients
- 2 tablespoons Coconut oil
- 10 leaves Curry leaves
- 1 teaspoon Cumin seeds
- 1 cup Carrots, cut into 2-inch pieces
- 1 cup Green beans, cut into 2-inch pieces
- 1 cup Zucchini, diced
- 1 cup Pumpkin, peeled and diced
- 1 medium Unripe plantain, sliced
- 1 cup Yam, peeled and diced
- 1 cup Grated coconut
- 2 whole Green chillies
- 1 teaspoon Cumin powder
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 0.5 cup Coconut yogurt
- 1 cup Water
Instructions
In a large pot over medium heat, melt the coconut oil. Add the cumin seeds and curry leaves, and allow them to sizzle for about 30 seconds to release their aroma.
Add the chopped carrots, green beans, zucchini, pumpkin, plantain, and yam into the pot. Stir well to coat the vegetables with oil and spices.
Pour in the water and add salt and turmeric powder. Bring the mixture to a boil, then reduce to a simmer and cover the pot. Cook for about 15-20 minutes until all the vegetables are tender.
While the vegetables are cooking, prepare the coconut paste. In a blender, add grated coconut, green chillies, and cumin powder. Blend until smooth, adding a small amount of water if necessary to achieve a paste-like consistency.
Once the vegetables are ready, mix in the coconut paste, stirring gently to combine well. Allow this mixture to simmer on low heat for another 5 minutes.
Remove the pot from heat and let it cool slightly before adding the coconut yogurt. Mix the yogurt gently into the avial.
Adjust the seasoning if needed and serve warm. Avial is traditionally eaten with steamed rice or can be enjoyed on its own as a hearty and nutritious meal.
Nutrition Facts
Calories |
387 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 16.2 g | 81% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 556 mg | 24% | |
| Total Carbohydrate | 54.5 g | 20% | |
| Dietary Fiber | 10.6 g | 38% | |
| Total Sugars | 17.1 g | ||
| Protein | 5.5 g | 11% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 89 mg | 7% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 1385 mg | 29% | |
*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.
